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Wednesday, October 11th:

10
Oct

Wednesday, October 11th:

Alpine CrossFit – CrossFit

Announcements

Tomorrow is the day! Our first Kids Focused Bootcamp begins and will run for 6-weeks. Every Thursday at 5:30pm, Jen Torrent will be bringing youngsters through some awesome workouts and there is still time to sign up!

Warm-up

Warm-up (No Measure)

“Rowling” x 6 Frames

-Every Meter Over/Under 100m = 1 Inch-Worm w/ Push-Up

Upper Body Warm-up A (No Measure)

KB Complex 3 Rounds (light KB)

10 Halos (5 each direction)

10 Windmills (5 each direction)

10 KB Swings

10 Thrusters (5 each side)

Gymnastics

Ring Dips (E30s x 5 Minutes= 3-5 UB)

Keep the same scale throughout the 5 Minutes

Metcon

Metcon (No Measure)

“Broken WOD” x 3 Rounds

Walking Lunge x 16 Steps (Unweighted)

-Rest 15s

Rowing x 15/12 Calories -Rest 15s

AbMat Sit-Ups x 12-15 -Rest 90s

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded Single-Arm OH Extension x 30-60s ea. Arm

Paleo Chair x 2:00 Accumulation

LAX in Glute Roll Out x 30-60s ea. Side

CrossOvery Recovery Series (1 Series )

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

Extra Gains

GHD Hip Extension (10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

Barbell Evil Wheels (6-6-6)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.

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