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Tuesday, May 29th: CrossFit

28
May

Tuesday, May 29th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

A) Partner 100m Row x 5 Sets ea.

-Partner Holds Plank while other rows 100m.

B) 2 Sets:

Single Arm DL x 8 + 50′ Briefcase Carry ea. Arm

6 Inch-Worms

12 Kettlebell Swing

20s Hollow to Arch Position

C) Warm-Up Snatch Grip Deadlift

Strength (not for time)

A1: Snatch Grip Deadlift (6-6-6-6)

80% of 4RM (2 Weeks Ago)

Rest 30s

A2: Hollow Body Rock (30-30-30-30s)

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.

Metcon

Metcon (Calories)

5 Rounds for Calories:

15s at 200/250w

15s Sprint

2:00 Rest

-Note: In order to achieve Rx, you MUST stay within 15w of the Rx’d range for the first 15s.

Cool Down

Metcon (No Measure)

Cool-Down:

Light 400m Jog/Walk, then…

60s Tall Banded Lunge ea. Leg

60s Cobra Position Hold

2:00 Paleo Chair

Extra Gains

A1: GHD Back Extension (10-10-10)

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; Nice and controlled.

Rest 30-45s

A2: Sandbag Hug Walk (100m-100m-100m )

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