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Tuesday, July 3rd: CrossFit

2
Jul

Tuesday, July 3rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 10 Plow to Straddle

– 10 pass through & round the world

– 10 Scorpions (stomach & back)

– 20 OHS/Sampson Lunge

– 10 downward dog to cobra

Strength (not for time)

A1: Deadlift (6-5-4)

Build to Tough 6-Rep; then build beyond for 5 & 4 Reps.

A2: Step-Ups (12-12-12)

Unweighted Step-Ups
Lateral Step-Ups

3s Eccentric; 6 Repetitions ea. Leg

Metcon

Metcon (Time)

12 Sets For Time (Alt. w/ Partner; 6 Sets ea):

250/200m Row

Partner Holds Plank Position

-If Partner leaves plank position, both must do 5 Burpee’s immediately

Cool Down

Metcon (No Measure)

Cool-Down:

Cobra Position x 60-90s Hold

Deep Lunge Stretch x 60s ea. Leg (Small Dynamic Movements)

2 Sets:

GHD Hip Extension x 6 (3030)

20s Sorrenson Hold

Hollow Body Hold x 30s

Extra Gains

A1: Briefcase Carry (Single Arm Farmers) (100m-100m-100m)

A2: Ring Dips (ME-ME-ME (-2; Tempo 2020))

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