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Thursday, October 26th: CrossFit

25
Oct

Thursday, October 26th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Just 2 Days away from our Barbells 4 Boobs celebration and Bad Axes! Be sure to put your name (or teammates/team name) on the white-board so we know who is doing which workouts! See you all Saturday and don’t forget to wear PINK!

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Warm-up (No Measure)

Hip & Shoulder MOB:

Banded 3-Way OH Stretch x 30s ea.

Banded Lunge x 90s ea. Leg

Metcon

Metcon (2 Rounds for reps)

For Total Reps Each Round:

3:00 AMRep Wall-Balls (20/14#)

-2:00 Rest

2:00 AMRep Kettlebell Swings (55/35#)

-60s Rest

1:00 Box Jump Overs (24/20in)

-Rest 5 Minutes, then repeat

RX+= Wall-Ball (30/20#), KBS (70/55#), Box Jump Over (30/24in)

Midline

Hollow Body Hold (Accumulate 90s)

Lying on ground. Hold a static Hollow Body position for the designated time.

Side Plank Hold (Acc. 60s ea. Side )

Forearm side-plank position hold with heels, butt, and shoulder against the wall.

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Accumulate 90s Couch Stretch ea. Leg

Banded Lateral Opener x 60s ea. Arm

Extra Gains

A1: Landmine Floor to Overhead Rotations (10-10-10)

Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.

45 Second Sorrenson Hold (45s-45s-45s)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

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