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Tuesday, November 6th: CrossFit

5
Nov

Tuesday, November 6th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


These crazy kiddos take the stage in 11 days at The Turkey Challenge. Planning to come support all of the Alpine members? Consider reaching out to MBS CrossFit to support the kids competition through volunteering efforts.

Announcements

Check those e-mails for our Monthly Newsletter! Holiday hours, guest coaching, and so much more!

Warm-up

General: 3 Rounds

-12/10 Cal Row

-20s Bottom Squat Hold w/ SB (Back must be flat!)

Part 2:

-Banded External Rotation at Side x 10 ea. Arm

-DB Front Rack Tricep Extension (Stay in Front Rack Position) x 10 (Slow & Controlled!) Part 3:

Clean Tech Warm-Up

Announcements

Check those e-mails for our Monthly Newsletter! Holiday hours, guest coaching, and so much more!

Warm-up

General: 3 Rounds of:

-12/10 Cal Row

-20s Bottom Squat Hold w/ SB (Back must be flat!)

Part 2:

-Banded External Rotation at Side x 10 ea. Arm

-DB Front Rack Tricep Extension (Stay in Front Rack Position) x 10 (Slow & Controlled!)

Part 3: Clean Tech Warm-Up

Clean Development

E2MOM x 8:00

Clean Pull +Power Clean + Hang Full Clean (50%+)
PoP:

-We’re shooting for position reinforcement in phases of the Clean.

-Pull= Posture & Position of Barbell

-Power Clean= Timing & Quick Hips

-Hang Clean= Peak the Bar & Pull yourself Under!

Metcon (2 Rounds for reps)

2 Sets of:

5 min AMRAP:

-30 Box Jumps

-30 Sandbag Hug Squats

-AMRAP Row Cals.

(Rest 2:30 between AMRAPs)

Cool Down

-2-3:00 Row Cool Down

-Foam Roll Calves & Quads

-Couch Stretch x 60s ea. Leg

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