January 14, 2020

By Alpha Athletics Crossfit 412 | January 13, 2020

CrossFit Warm Up:Shoulder/Glute Prep 3 rds (10:00 cap) 5 Burpees to Tuck Jump 10 Prone PVC Lift Offs 5/5 SA KB Swing (build to working weight) :20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives) Min 2: 8 Dips (Scale use Toe or Heel…

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January 13, 2020

By Alpha Athletics Crossfit 412 | January 12, 2020

QuickFit Warm Up:2 rds – 5:00 cap :30 Row 10 DB Thrusters (build to working weight) 10 Pull up Progression WOD:3rds 500m Row 25 DB Thrusters (30/20) 12 Pullups CrossFit: Warm Up:Ankle/Squat/Front Rack Prep3rds (10:00 cap) 10 Banded Front Rack Squat 10 Banded Thrusters 10 Pull Up Progression 5 Tempo (3311) Barbell Front Squat (Build)…

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January 10, 2020

By Alpha Athletics Crossfit 412 | January 9, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 m Goblet Duck Walk 10 PullUp Progression (Active Shrugs – Beat Swing – Kip) 10 DU or DU practice WOD:Buy In: 100 Double Unders (3:1) 20/20 Single Arm DB C&J 20 Pullups 20/20 Single Arm DB Walking Lunge* 20 Pullups 20 Single Arm DB Squat** Cash Out: 100…

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January 9, 2020

By Alpha Athletics Crossfit 412 | January 8, 2020

CrossFit Warm Up:Shoulder Prep – coaches choice 3rds – 10:00 cap 10m/each forward/reverse Quadruped Crawl 5 Sit Squats 5 Glute Bridge DB Bench Press (Build) 5 DB Prone on Bench Row (Build) Strength:15min Clock 4 x 8 DB Bench 4 x 8 Barbell Bent Over Row WOD:Total Work: 2,000m Row 50 Pushups 50 Squats 50…

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January 8, 2019

By Alpha Athletics Crossfit 412 | January 7, 2020

QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…

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January 7, 2020

By Alpha Athletics Crossfit 412 | January 6, 2020

CrossFit Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Jefferson Curls 10 Vertical Med Ball Toss 10/side Side Plank Rotation 5 Clean & Jerks (Build) Strength: Low Hang Power Cleans 5 x 5 (Build) WOD: “Grace” 30 C&J For Time (135/95) *Compare to 2.20.19* Barbell Close Grip Bench 5×5 build Incline DB…

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January 6, 2020

By Alpha Athletics Crossfit 412 | January 5, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 Goblet Squat 10 KBS – American (build) 10 Rebounding Tuck jumps WOD:16min AMRAP 10/7 Cals AB 20 KBS – Russian 10 Box Jumps CrossFit: Warm Up:Squat Prep – coaches choice 3rds10:00 cap 10 Banded Front Rack Squat 10 KBS – American (build) 10 Rebounding Tuck jumps 5 Tempo…

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January 3, 2020

By Alpha Athletics Crossfit 412 | January 2, 2020

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (5:00 time cap) :20/side Star Plank 1 From the Knee Dumbell Clean Complex 5 ball slams WOD:10rds 5 DB Hang Cleans 5 DB Squats 10 Ball Slams *15min cap* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) :20/side Star Plank 10 3-point drill 3 Tempo (3131) RDL (build)…

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January 2, 2020

By Alpha Athletics Crossfit 412 | January 1, 2020

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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January 1, 2020

By Alpha Athletics Crossfit 412 | December 31, 2019

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead. Warm Up: Chili Warm (3:00 min AB/Rower/Jump Rope)10min WAMRAP 10 Scap Progression (Depression -> Kipping Practice)5/5 Knee Hug Lunge Step10 Squat Progression (Air -> EB FS -> EB Thruster)10 Deadlift (Build)Double Unders / Practice WOD:…

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