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Wednesday, August 1st: CrossFit

31
Jul

Wednesday, August 1st: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Attention Athletes! There will be No Endurance Class this evening! Looking for some extra endurance? Hit up the Extra Gains and work on improving that 5k Run!

Warm-up

Warm-up (No Measure)

Part 1: Alt. With a Partner, 3 Rounds:

10 Banded Hip Thrusts

10 Calorie Assault Bike

Part 2: Plank Pull Through Relay with Explosive Squat

-Teams will compete for Plank Pull through races. Once you pass the KB through your plank, perform 1 explosive squat, then run to the end of your line and get back into a plank to continue the KB pass through.

Strength EMOM

Back Squat (E2MOM x 16:00=2-2-2-4-4-2-2)

Warm-Up Sets: 3×2 at 50-60-70%

Working Sets:

2×4 at 80%

2×2 at 85%

Metcon

Metcon (Time)

4 Sets Total for Time:

A1) AB x 20/15 Calories

-Rest 30s

A2) Lateral Burpee Over Barbell x 8

-Rest 30s

A3) Cluster 1.1.1.1.1 (135/95)

-Rest 30s

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row for Recovery

Foam Roll Quads x 60s ea. Leg (Take your time!)

Banded Lunge x 60-90s ea. Leg

Side Laying Internal Rotation Stretch x 30-60s (Gentle!)

Extra Gains

Muscle-Up Practice!

Metcon (No Measure)

One set of:

Ring Swing x 10 reps

3 sets of:

Interval 1 – Ring Scap Pull-Ups x 10

Interval 2 – Supine Ring Swings x 6 *Keep legs straight in the backswing.

Followed by. . . 2 sets of:

Interval 1 – Box Jump-Up To Full Support x 4-7

Interval 2 – Rowing Transitions on Low Rings x 5-7 reps

Followed by 2 sets of:

Interval 1 – Speed Swings x 3 reps Interval 2 – Rowing Transition Lifter on Low Rings x 6 reps

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