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Tuesday, December 5th: CrossFIt

4
Dec

Tuesday, December 5th: CrossFIt

Alpine CrossFit – CrossFit

Announcements

Warm-up

Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats

(https://www.youtube.com/watch?v=COsxfK7dtck)

(https://www.youtube.com/watch?v=cZwmEuTQDOI)

Strength (not for time)

Back Squat (1×15)

15 Reps at 60-65% of 1RM

Tempo: 20×1

Metcon

Metcon (Time)

5 Rounds

350/300m Row

10 Burpees Over Erg

100′ Double OH KB Walk (35/25)

-Rest 60s b/w Rounds; Score is Total Time

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Lunge w/ OH Extension x 60-90s ea.

Banded Bully x 30-60s ea. Arm

Extra Gains

A1: Single Leg RDL (10-10-10)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.

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

Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.
5151 Tempo

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