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Tuesday, October 24th: CrossFit

23
Oct

Tuesday, October 24th: CrossFit

Alpine CrossFit – CrossFit

Announcements

The PR Board and Goals for this cycle have been CLEARED! Be sure to get some goals up for this new training cycle!

Warm-up

Leg Warm-up A (No Measure)

2 Rounds:

2 Minutes cardio–either run or assault bike

15 Air Squats

10 Ultimate Stretch

15 Goblet Squats

10 Plow to Straddle

5 Minutes Coaches Choice Mobility

Strength (not for time)

Seated Box Squat (8-8-8)

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.
3×6-8

21×1 Tempo; Start at 90% of Last weeks final weight and build

Metcon

Metcon (4 Rounds for time)

E5MOM x 20 Minutes:

20 Farmers Carry Step Ups (35/25lbs)

2 Wall-Walks

30 Double Unders (90 Single Skips)

Rx= Chest to Wall on Wall-Walks

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

Barbell Pec Roll-Out x 30s ea. Side

Reverse Plank x 2:00 Accumulation

Shoulder Capsule Mobilization x 60-90s ea. Arm (See MobilityWOD Chart)

Single Leg RDL (8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.

Weighted Plank (45s-45s-45s)

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