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Wednesday, August 22nd: CrossFit

21
Aug

Wednesday, August 22nd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General Warm-Up:

Burpee Around the World (Rig)

-Athletes will line up starting at the green post, all in a plank position. The last athlete will perform a burpee, run to the front, and assume a plank position. This series will continue until the entire group as circled the rig.

Then…

2 Rounds:

KB Bottoms Up Press + Single Arm OH Lunge: 5+5 ea. Side

Single Leg Deadlift + Single Arm Farmers Carry Lunge: 5+5 ea. Side

Partner Relay: Each partner must complete each movement for 50′.

Single Leg Hops (R)

Broad Jump

Single Leg Hops (L)

Lateral Shuffle (R & L)

Metcon

Metcon (Time)

For Time (6:00 Clock): 15-12-9

Deadlifts (225/155)

Handstand Push-Ups

Deadlift Scaling: Scale Load for UB/Near Unbroken Repetitions

Handstand Push-Ups Scale:

-Pike HSPU (Box or Floor)

-DB Z-Press

*Rest remaining time of the 6:00 Clock*

800m Run (Time)

Max Effort 800m Run
6-12:00 Clock

Rest Remaining Time after the run is complete.

Metcon (Time)

For Time (12-18:00 Clock): 15-12-9

Thruster (95/65)

Pull-Ups

Thruster Scale= 65/45lbs

Pull-Up Scale= Jumping Pull-Ups

Cool Down

Extra Gains

Extra Gains Rest Day! Today has everything you need in the class WOD’s. Take some extra time and get to feeling great before tomorrow!

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain x 60-90s

Banded Hamstring Floss x 60s ea. Leg

Paleo Chair + Banded OH Stretch x 2:00 (1:00 ea. Arm)

Tall Lunge Hold x 60s ea. Leg


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