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Tuesday, November 14th: CrossFit

13
Nov

Tuesday, November 14th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Got any upcoming weekend plans? How about our Saturday morning class? You are in for quite a treat as we have CrossFit Regional Competitor & GRID Athlete Vinny Casey leading our Saturday morning classes. He has an amazing wealth of knowledge in CrossFit that can benefit any and all athletes! Let’s fill those classes to meet Vinny!

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

Metcon

Metcon (3 Rounds for time)

Row 20/15 Calories

-Rest 30s

8 Burpee’s Over Rower

-Rest 30s

6 Hang Power Snatches (115/75)

-Rest 90s

Each Round is for time (Start of Row to end of Power Snatches)

Strength EMOM

Alternating EMOM x 12 Minutes:

A1: Strict Chin-Ups (4-4-4-4-4-4)

Try to raise your level of skill from last month. If you don’t have Strict YET, kip & perform a 2-3s Eccentric for 3-4 Reps.

A2: Ring Push-Ups w/ Tempo (2211) (8-8-8-8-8-8)

Scale= Strict Deficit Push-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell/LAX Roll Out Tricep x 30-60s

Lat Roll Out x 30-60s (Foam Roller)

Accumulate 60s Forearm Plank w/ Alternating Leg Lifts

Extra Gains

A1: Dumbbell Hammer Curl (10-10-10)

In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.

A2: Tricep Extension (Standing) (10-10-10)

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