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Tuesday, March 20th: CrossFit

19
Mar

Tuesday, March 20th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Power Clean Technical Warm-Up (No Measure)

2 Rounds:

Clean 1st Pull (to Knee) x 5

Quarter Squat Jump & Land x 5

Clean Pull to Pockets x 5

Pocket Position Power Clean x 5

-Emphasis: Strong back angle & position from floor throughout pull.

Strength (not for time)

Power Clean (Est. Heavy Single in 8 Minutes)

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM x 12 Minutes:

1- 5 Hang Power Clean at 55% of Strength (Cap: 165/115) + ME Bar Facing Burpee (over barbell)

2- Rest

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Traps x 45-60s ea. Shoulder

Lying BB Pec Smash x 30-45s ea. Arm

Banded 3-Way OH Stretch x 45s ea. Streatch ea. Arm

60s Side Plank ea. Side (Against Wall)

Extra Gains

A1: Single Arm DB Row (6-6-6)

(2s Pause at the Top)

A2: Seated Z-Press (6-6-6)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!
6 ea. Arm (Single Arm Z-Press)

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