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Tuesday, August 28th: CrossFit

27
Aug

Tuesday, August 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Quick Reminders:

1- Check your e-mails and give us your feedback on our Operations & Coaches Survey!

2- Only 8 Rockies Tickets left. Grab em quick!

3- Be Awesome today!

Warm-up

Warm-up (No Measure)

Warm up:

First, 500 Meter Row, then…

Three rounds

A – 5-10 Repetitions: Kipping Motion (Round 1)–> Kipping Pull-Up (Round 2) –> Kipping C2B Pull-Up (Round 3)

B – Hand Release Push Ups x 10-15

C – Butt Kick Down the Rig –> Frankenstein Back

D – Top of Dip Holds x 3s + 3s Eccentric x 3 Repetitions

Strength (not for time)

Parts A & B of today will be gymnastics strength focused! You will have a 6:00 clock for each component to place your score. If you find yourself needing a variation, check the comments below. You’ll need to go to “Add a Performance” to log your weight or repetitions for a different movement. Keep in mind that at 12:00 the 1-Mile Run starts no matter what!

A: Weighted Chest to Bar Pull-Ups (1-1-1-1-1)

0:00-6:00 Clock:

Variations:

1- Weighted Pull-Up (Overhand; Not C2B)

2- Weighted Chin Up (Supinated)

3- Strict Pull-Up x ME x 3 Sets

4- Chin-Over Bar Hold x 3 Sets

B: Weighted Ring Dips (1-1-1-1-1)

6:00-12:00 Clock:

Variations:

1- Weighted Dip (Not Rings; Use Matador or Box)

2- Strict Dips x ME x 3 Sets

3- Wtd. Push-Ups x 3-5 Reps for Best Weight

Metcon

1-Mile Run for Time! Find your stride & try to push yourselves for the last component today! If you’re needing a scale, try:

1- 1500m Row

2- 1500m Ski

3- 100/80 Calories for Time Assault Bike

C: 1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Metcon (No Measure)

Cool-Down Series:

-Foam Roll Calves & Hamstrings x 60-90s

-Wall Achilles Stretch x 45-60s ea.

-Banded Hamstring Floss x 60s ea. Leg

Extra Gains

Shoulders are warm & engaged, legs and back are warm….SNATCH!

A: Snatch Pull + Snatch (E2MOM x 14:00 (7 Sets)= 1 Series)

Start at 65-70% and Build

B: Snatch Grip Deadlift (3-3-3)

All sets at 95-105% of A

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