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Tuesday, August 21st: CrossFit

20
Aug

Tuesday, August 21st: CrossFit

Alpine CrossFit – CrossFit

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We are less than 2 weeks out from Labor Day Monday & “Hot Shots 19” WOD! Please remember we will only be having 8:00am & 9:00am classes that day.

Warm-up

Warm-up (No Measure)

General Warm Up: AB 1-Mile

Then, 3 Rounds:

KB Hip Hinge to Wall (Hips back to wall RDL) x 10 Reps

Inverted Row on Barbell x 8-10 reps

External Rotation w/ CrossOver Chords x 10 Repetitions

Metcon

5k Row (Time)

Max Effort 5k Row

Cool Down

Extra Gains

Functional Body Building Day!

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lower Body & T-Spine x 60-90s

Couch Stretch x 90s ea. Leg

Cobra Stretch x 60s

Side Plank on Wall x 60s ea. Side

A1: Single Arm Dumbell Press (6-6-6-6)

Rest 30-45s

A2: GHD Hip Extension (8-8-8-8)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Hold final Repetition x 10s at top

Rest 60s

B1: Front Rack Split Squats (6-6-6-6)

Keep feet in set position of lunge.
Front Foot Elevated

Rest 60s

B2: Strict Chin-Ups (6-6-6-6)

2s Pause Top top; Weighted if you can

Rest 60s

Metcon (No Measure)

3 Sets:

Lateral Deltoid Raise x 12

-Rest 30s

Supinated DB Curl x 12

-Rest 30s

OH Banded Tricep Extension x 12 ea. Arm

-Rest 60-90s

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