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Tuesday, November 13th: CrossFit

12
Nov

Tuesday, November 13th: CrossFit

Alpine CrossFit – CrossFit

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Just a Tip Tuesday: Athletes often become dehydrated in the winter. Heaters are on and sweat doesn’t accumulate as quickly, but your body is still going through it’s hydration stores. Be sure to keep an eye on hydration levels to keep performance optimal

Warm-up

General: 3 Rounds of “Rowling” with Partner -Burpee Penalty

Part 2:

DB Death March x 50′ (Rig; Light)

Lateral Lunges (Down & Back on Rig)

Inverted Row x 10

Deficit DeadLift (E2MOM x 10:00(5 Sets):= 2-Rep Deficit Deadlift. )

Standing on no bigger than 45# Plate.
Starting at 85% of your 3RM from last week and building to heavy for the day.

PoP: 1- Heavier doesn’t mean form should change! Keep those standards! 2- Build ONLY if you’re feeling good! It’s ok to do the same weight if it’s just not there today.

Metcon (AMRAP – Reps)

12 min AMRAP: Row **Top of every minutes, including 0:00, 4 Burpee Box Jump overs(24/20″)
PoP: Stay aerobic! No need to rush in the transitions This is about the same pace for 12:00.

Modifications: Burpee Box Jump Overs= Burpee Step-Ups or Lower the Box Height

Cool Down

1:00 Cobra Stretch

1:00 Alt. Scorpion Stretches

Banded Bully x 45s ea. Shoulder

Accumulate 25-30 Scapular Retraction Push-Ups

20 Side Plank Clamshells ea. Side

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