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Tuesday, November 7th: CrossFit

6
Nov

Tuesday, November 7th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Seated Box Squat (6-5-4)

With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors.

Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
Building Sets; Start at 90%+ of Last weeks final weight.

Metcon

Metcon (4 Rounds for time)

E4MOM x 16 Minutes (4 Sets)

8 Plate Burpee’s

Plate Hug Lunge x 16 Steps (45/25 Rx’d)

-Use the remaining time to rest.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3 Minute AB/Row (Recovery Focused)

Foam Roll Quad x 60s ea. Leg

Couch Stretch x 90s ea. Leg

Pidgeon Stretch x 60s ea. Leg

Extra Gains

Snatch Grip RDL (6-6-6)

30×1 Tempo

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