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Wednesday, December 27th: CrossFit

26
Dec

Wednesday, December 27th: CrossFit

Alpine CrossFit – CrossFit

Announcements

WELCOME BACK! We hope everyone had a safe & joyful holiday and are ready to get back at it! Normal Schedule Wednesday-Saturday 🙂

Warm-up

Full Body Warm-up E (No Measure)

Warm-Up:

1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility

…then…

2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for Time)

15/12 Calorie Assault Bike

15 Power Cleans (135/95lbs)

-Rest approx. 3:00 b/w Rounds

Rx+= 155/105

Masters Rx (45+)= 115/75

Masters Rx+ (45+)= 135/95

Strength (not for time)

A1: Seated Z-Press (6-6-6)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!
Rest 30-60s before Chin-Ups

A2: Strict Chin-Ups (6-6-6)

Tempo: 31×2

Weghted if you can!

Rest 60s before returning to A1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lats x 30-60s

Banded Bully x 30-60s ea. Arm

CrossOver Internal/External Rotations x 15 ea. (ea. Arm)

Extra Gains

Metcon (No Measure)

Skill Work w/ Midline: 5 Sets

ME UB Double Unders (Keep Rope Moving)

Hollow Body Rock x 10

Rest/Walk x 60s

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