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Thursday, September 28th: CrossFit

27
Sep

Thursday, September 28th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Tomorrow is the last of the 2017 Battle Series Workouts! If any Masters athletes are competing this weekend, you can utilize our Open Gym space today to get your workout in and take Friday for travel & rest. Let’s have another great showing athletes!

Warm-up

Upper Body Warm-up A (No Measure)

KB Complex 3 Rounds (light KB)

10 Halos (5 each direction)

10 Windmills (5 each direction)

10 KB Swings

10 Thrusters (5 each side)

Midline Warm-up (No Measure)

1 min psoas march:

Then…

3 rounds:

30 second wall sit

10 Bow and Bends

10 bird dogs

10 side plank crunch

10 kneeling band twists

Gymnastics Skill Work

Metcon (No Measure)

Muscle-Up Technique Work: 15 Minutes

Accumulate 4-5x 3 Banded Muscle-Up Turn-Overs (Vary Band Tension)

Accumulate 5×2-3 BIG Kips on Rings (Focus on feet & hips rising)

Link: https://www.youtube.com/watch?v=RdRv0gf7SJw

Metcon

Metcon (3 Rounds for time)

3 Rounds; each for Time

30/20 Calorie Row

Backwards Sandbag Bear Crawl x 50′

Walk 100m (Row + Sandbag Crawl= Time for ea. Round)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lats x 60s ea. Side

Accumulate 90s Side Plank ea. Side (On Wall)

Extra Gains

Shoulder Supported Single Leg Glute Bridge Hold (Reps=Seconds) (8-8-8-8)

With shoulders supported on a bench, extend one leg out from the body (making it parallel to the ground) while the other supports the hips in a 90 degree angle at the knee. Maintain a flat foot and engaged glute muscle.
8 ea. Leg

Strict Toes-To-Bar (15-15-15)

Accumulate 45 Reps

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