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Tuesday, August 15th: CrossFit

14
Aug

Tuesday, August 15th: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

Warm-up (No Measure)

2 Rounds for Activation:

15 Banded Pull-Aparts

15 Scap-Retraction Push-Ups

Strength (not for time)

20 Minutes to Establish Each Component:

8-Rep Max Close Grip Bench Press

3xME Kipping Pull-Ups (No Butterfly)

Bench Press (Establish 8-RM Close Grip )

Pull-ups (ME-ME-ME )

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Metcon (No Measure)

Accumulate 60s Bottom of Plank Hold (Deficit on Plates or Rings)

KB Tempering Shoulder Internal/External Rotation x 30-45s ea. Shoulder (Like Barbell Shoulder MOB, but use bottom of KB on pec)

CrossOver Recovery Series

Extra Gains

A1: Bent Over Row (12-12-12)

Supinated Grip

A2: Seated OH Tricep Extension (12-12-12)

Use Heavy SlamBall or MB

A3: Dumbbell Hammer Curl (12-12-12)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

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