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WOD

19
Jul

Friday, July 20th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

The 2018 CrossFit Frontier Masters Championship Registration is OPEN! We had an amazing showing last year and want to bring another amazing crew this year! Check out the link: http://www.crossfitfrontier.com/about-us/upcoming-events/2016-cff-masters-championship

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

then….

2×10 Banded Pallof Press ea. Side

-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)

Metcon

Metcon (Time)

5 Rounds for Time:

400m Run

300′ Farmers Carry (53/35)

**Every Drop of the KB’s= 10 HR Push-Ups**

Cool Down

Metcon (No Measure)

Cool-Down Series:

30-60s ea. Arm Banded Wrist Distraction

Link: https://www.youtube.com/watch?v=UaB66vNV2jg

60s Banded Lateral Opener ea. Arm

60s Banded Hamstring Floss ea. Leg

Accumulate 60s Bottom of Push-Up/FLR Hold.

Extra Gains

Functional Body Building! The goal of this training session is to hit smaller muscle groups and balance the body out from all the training we do. Focus on execution of the movement and tempo more than the weight moved.

A1: Split Squat (Farmer Carry) (6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
3030 Tempo; 6 ea. Leg

Rest 30-60s

A2: Bent Over Row (6-6-6)

31×2 Tempo; DB in Neutral Grip

-Rest 30-60s

B1: Single Leg Reverse Hyper (8-8-8)

https://www.youtube.com/watch?v=UaB66vNV2jg
31×2 Tempo; 6-8 ea. Leg

-Rest 60s

B2: Kneeling Single-Arm Press (8-8-8)

In a Lunge position, front rack press DB/KB to overhead then return. Pressing arm is on the Open hip side.
31×1 Tempo; 6-8 ea. Arm

-Rest 60s

C1: Side Plank Clamshells (15-15-15)

https://www.youtube.com/watch?v=FhgJNgvyVVU
15 ea. Side

C2: Feet in Rings Body Saw (30-30-30s)

https://www.youtube.com/watch?v=mrXjUT0s-dI