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WOD

11
Dec

Wednesday, December 12th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

With guided Open Gym, we’ve had athletes get their first Muscle-ups, feel way more confident in their Olympic lifts, or just better understand the format and techniques for upcoming competition. Be sure to sign up for your spot ASAP!

Warm-up

Warm-up (No Measure)

General: AB x 3:00 (30s Legs, 30s Arms, 30s Both x 2 Rounds)

Specific:

-Lateral Broad Jump w/ Single Leg Landing x 4 ea. Side (8 Total)

-Ring Row with External Rotation x 8

-Shoulder Hurdles (4 Cones) ea. Side

Gymnastics Skill Work

Metcon (AMRAP – Reps)

HSPU Option–Record Total Reps
1 Set:

HSPU negatives x5 @30A2

Rest 90 seconds, then. . .

-Strict Handstand Push-Ups x max reps (unbroken)

-Once you fail a rep, complete one set of:

Elevated Foot Handstand Push-Up x max reps (unbroken)

-Once you fail a rep, complete one set of:

Elevated Knee Handstand Push-Up x max reps (unbroken)

Rest 90 seconds, then. . .

-For 60 seconds, perform one set of:

Back-To-Wall Donkey Kicks x max reps

*Have all your boxes set-up and a plan in place to save time!

Metcon (No Measure)

Stability Circuit
EMOM x 3 Rounds

-40 sec FLR

-40 sec Wood Choppers (with band low on rig. 20 sec each side)

-10 reps DB Z-press

Metcon

Metcon (Time)

8 minute EMOM:

Minute 1: 7 TTB + 30 DU

Minute 2= 45s to complete 7 CTB and remainder of time AB @moderate pace.

Once the clock hits 10 minutes complete:

4 Rounds for time:

-7 TTB

-30 DU

-7 CTB

-10/8 Cal AB
Performance

8:00 EMOM=

-Even (0,2,4,6) 8 V-Ups + 25s Single Skip Jump Rope -Odd (1,3,5,7)= 3-5 Supinated Inverted Row + AB Remaining time in the Minute

Once Clock hits 10:00: Complete

4 Rounds for Quality:

-10 MB Sit-Ups (14/10)

-20 Lateral Jumps over MB -10 DB Bent-Over Row (35/25)

-10/8 Cal AB

Cool Down

Warm-up (No Measure)

Cool-Down:

2-3:00 Assault Bike Recovery

Roll Lats

High Lat Hold with Arm Raises

then

Accumulate 2:00 Cobra/Sphynx Stretch

CrossOver Recovery Series

Endurance


Metcon (2 Rounds for reps)

7:00 AMRAP

1K/900m Row

30 DB Farmers Walking Lunge (35/25)

AMREP T2B (E6Rep= 5 Push-Ups

-Rest 3:00

Metcon (2 Rounds for reps)

6:00 AMRAP

50/40 Calorie AB

30 Russian KBS (70/53)

AMREP Pull-Ups (E6Rep= 1 Wall-Walk)

-Rest 4:00