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Wednesday, October 25th: CrossFit

24
Oct

Wednesday, October 25th: CrossFit

Alpine CrossFit – CrossFit

Announcements

The Sign-Up board is UP for Barbells 4 Boobs Workouts. Be sure to sign up your name (even if you don’t have a partner) and we’ll help everyone get situated for an epic Saturday!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding

Skill Work:

Butterfly Pull-Up Progression: (No Measure)

3 x 5 Reps ea. Movement

Kipping Motion (Hanging Hollow & Arch)

Reverse Bicycle (Both Feet)

Kip to Chin-Over Bar Pull-Up

Pull-Up & Fall-Through (Feet behind the body)

Non Chin-Over Butterfly Pull-Ups

Tutorial Help: https://www.youtube.com/watch?v=_xPdODQhy1A

Metcon

Metcon (5 Rounds for time)

Metcon: 5 Rounds

(ea. Round for TIme & Total Repetitions) 400m Run

8-12 UB Kipping Pull-Ups

Rest 2:00 b/w Sets; Must stay within a 3:00 window; Butterfly is ok!

Pull-ups (12-12-12-12-12)

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Foam Roll Lats & Back x 90s

CrossOver Recovery IronScap Series (See back room charts)

Accumulate 60s Handstand Hold OR Pike Position

Extra Gains

A1: Ring Rows (10-10-10)

A2: Overhead Hold (30s-30s-30s )

Using 2x KB or DB’s, put weight in the overhead position and hold for designated amount of time with active shoulders.

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