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Tuesday, August 1st: CrossFit

31
Jul

Tuesday, August 1st: CrossFit

Alpine CrossFit – CrossFit

Announcements

Alpine Athletes,

We are excited to have Ian Day helping coach while the majority of the coaches are out-of-town this week.

Ian is an excellent coach and we’re thrilled to have him helping us out! Set aside time this Friday evening to get to his classes 🙂


Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Warm-up (No Measure)

Goblet Carry Duck Walk x 50′ Forward, Backward, and Lateral.

Strength EMOM

Back Squat (5-5-5-5)

E2MOM x 8 Minutes= 2 Pause Back Squats + 3 Back Squats

-5 at 65%

-5 at 70%

-2×5 at 75%

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 24 Minutes (6 Rounds ea. Station)

1- R-Arm Single Arm DB DL x 8 + 50′ Walk

2- Strict Chin-Ups x 8 (3211; Rx+ = C2B)

3- L-Arm Single Arm DB DL x 8 + 50′ Walk

4- 30s ME Double Unders

-RX= 70/55lbs; RX+= 90/70

-Score= Repetitions of Double Unders

Cool Down

Metcon (No Measure)

Accumulate 90s Forearm Plank with Scap Retractions

Accumulate 90s Tabletop Bridge Position

Extra Gains

A1: Bent-Over Tricep Kick Backs (12-12-12)

In a bent-over row position, extend the weight back using your tricep under control & pause at end range of motion.

A2: 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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