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Tuesday, May 14th: CrossFit

13
May

Tuesday, May 14th: CrossFit

Alpine CrossFit – CrossFit

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Tip Mallard Tuesday


Warm-up

Warm-up (No Measure)

General: 400m Run

Specific: Tabata x 3:00 ea. Station (20s On/10s Off; 30s Transition)

Station 1: Alternating Single Leg Glute Bridges (1-Leg for Full 20s, then switch at break)

Station 2: Banded Pallof Press (1-Side for Full 20s, then switch at break)

Station 3: KB Sumo-DL High Pull (Light-Moderate Weight)

then, 3-5:00 Sumo DL Technique Review & Weight Build

Strength EMOM

Sumo Deadlift (E3MOM x 12min(4 sets): 4 @85% of 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets:

2 min AMRAP(Rest 1 minute between amraps):

-7 Power Snatch(75/55)

-21 DU

(RX+=95/65#)

Performance: 4 Sets (2:00 AMRAP; 1:00 Rest)

10 Kettlebell Swings (Full)

45 Single Skip Jump Rope OR 7/5 Cal Ski-Erg

**You are starting each new AMRAP where you stopped the previous.**

Cool Down

-LAX Ball in Calf & Upper Trap (Take your time)

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

-Banded Calf Distraction x45-60s ea.

Extra Gains

4 Rounds for Quality/Engagement:

-Sandbag Hug & Walk x 100m

-Bottom Squat Sandbag Hug & Hold x 30s

-Top of Ring Dip Hold w/ Knee Tuck x 20s

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