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Wednesday, June 27th: CrossFit

26
Jun

Wednesday, June 27th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee

Then…2 Rounds

6 Jefferson Curls w/ DB (Light)

3 Bird Dogs ea. Side

10s Kipping Motion

Metcon

Metcon (Time)

1:30 On/ 1:30 Off Until 7 Rounds is Complete:

10 DB Burpee (50/35)

10 Pull-Ups (kipping)

10 Cal. Row

Strength (not for time)

A1: Seated Z-Press (12-12-12)

Seated on the floor with legs straight, press implement overhead maintaining midline tension. Do not lean back!
6 ea. Arm

A2: Single Arm Banded Pull-Down (16-16-16)

https://www.youtube.com/watch?v=Vo4OmlokyEw
8 ea. Arm

Chin-Up Grip

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 45s ea. Arm

Banded Face Pull (2222 Tempo) x 20-30 Repetitions

Accumulate 60s Handstand Hold/Pike Position

Extra Gains

Oly. Skill Session

A: Pocket Muscle Snatch (3-3-3)

Bar starts at hip. Athletes bend knee’s & keep shoulders behind bar. Use upward drive of hips and shrug to pull bar into overhead position with no redip/catch of the hips.

B: Low Hang Snatch (2-2-2-2)

Hang Below Knee Cap
Pause in Low Hang x 2s ea. Set

Start at 60% and Build

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