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Tuesday, January 30th: CrossFit

29
Jan

Tuesday, January 30th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Jump-Rope + Body Weight Warm-Up (No Measure)

3 Sets:

30s Single Skips

8 Sampson Lunge

30s Alternating Legs Jump Rope

8 Inch Worm

30s Lateral Jump Rope

8 Plow to Straddle

30s Double Under Practice

Then, 3-5:00 Hip Mobility.

Metcon

Metcon (Time)

3 Rounds for Time:

500m Row

50 Double Unders

Rx+= Unbroken DU Sets

Strength (not for time)

A1: Floor Press + Turkish Get-Up Combination (6+3 x 3 Sets )

Perfor the designated number of single arm floor press. Then, upon extension of the final repetition begin the designated number of turkish get-ups. Finish on one side prior to starting the other.
Rest 30s

A2: Single Arm DB Row (6-6-6 ea. (Tempo: 31×2))

(2s Pause at the Top)

A3: Hollow Body Rock (12-12-12)

Open to an engaged hollow body position. Using only midline muscles, rock forward & back maintaining a rigid midline. If shoulders or legs begin to drop, reset and continue.

Cool Down

Metcon (No Measure)

Cool-Down Series:

60s Cobra/Sphynx Position

60s Banded Hamstring Floss

Accumulate 3:00 Paleo Chair

Extra Gains

A1: Back Rack Split Squats (6-6-6-6)

Much like a back-rack lunge, but instead of removing the foot each repetition, the athlete will just go through Concentric/Eccentric with fixed foot position.
6 ea. Leg

Rest 60-90s

A2: Landmine Anti-Rotation (8-8-8-8)

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.
4 ea. Side

Rest 60-90s

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