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Wednesday, May 23rd: CrossFit

22
May

Wednesday, May 23rd: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Posterior Chain Primer Warm-Up (No Measure)

400m Run, then…

90s Posterior Hip Capsule Stretch ea. Leg (Keep this dynamic/moving)

https://youtu.be/dRmT1mja4uk?t=2m59s

4 Rounds:

6 Inch-Worms with Turn Out ea. Arm

8 Single Leg Hip Thruster ea. Leg

10 Russian KBS

Strength (not for time)

A1: Snatch Grip Deadlift (6-6-6)

3×6 at 75% of Last Weeks 4RM

-Rest 30s

A2: FLR on Rings (Front Lean Rest) (45-45-45s)

Top of Push-Up Position on Rings Static Hold
Rest 2:00 before returning to A1

Metcon

Metcon (AMRAP – Reps)

E3MOM x 15:00 (5 Rounds)

10/8 Calorie Assault Bike

ME T2B

-Rest Remaining time.

Scaled: E3MOM x 15:00 (5 Rounds)

10s Assault Bike AHAP

ME Wtd. Sit-Ups

-Rest Remaining Time

Score= Total T2B/Sit-Up Repetitions

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hip Flexors x 60-90s ea. Leg

Kneeling Straddle x 60-90ss (Lay back & relax)

Accumulate 60s Single Leg Glute Bridge Hold ea. Leg

45s Side Plank Hold ea. Side (on wall)

Extra Gains

A: Weighted Step-ups (20-20-20)

Light Weight for Continual Movement (Farmer Carry)

Rest 2:00 b/w Sets

B: Metcon (No Measure)

Handstand Hold Practice x 5-8:00

-Emphasis on tight & stacked position. Start with Wall Handstands (with scale/variation if you need to) and try to build to 2-3x ME Hold either Free Standing or with minimal support/wall contact

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