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Wednesday, January 24th: CrossFit

23
Jan

Wednesday, January 24th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Barbell Cycling, Breathing mechanics, and a lot of technical focus….thats whats in store at 5:30pm for our Specialty Open Prep Class tonight! Be sure to sign up to reserve your spot!

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

Strength EMOM

Front Squat (E2MOM x 12 Minutes= 1 Rep)

Start at 70% and Build

Metcon

Metcon (AMRAP – Reps)

Death-By-KB Swing 2’s

1st Minute= 2 Reps

2nd = 4 Reps

3rd= 6 Reps

Continue adding 2 reps each round until you cannot complete the number of repetitions required for that round. Score is total Repetitions

1 Round= 2

2 Rounds= 6

3= 12

4= 20

5= 30

6= 42

7=46

8=62

9= 80

10= 100

11=122

12=146

13=172

14=200

15=230

16= 262

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 60-90s Active Pigeon Stretch (Move a bit to shift the pressure around)

Accumulate 2:00 Forearm Plank w/ Lateral Leg Swings from Position.

Perform 15-20 Banded Face-Pulls for quality.

Extra Gains

A1: Landmine Anti-Rotation (12-12-12 (6 ea.))

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.

A2: BW Lunge (No external Load) (30-30-30)

Walking Lunge

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