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Monday, April 23rd: CrossFit

21
Apr

Monday, April 23rd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Hope Everyone had an AMAZING Weekend! Don’t forget, this Saturday at 9:00am is “Powerhouse Hips & Back” with Dr. Antonio.

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Warm-up for Snatch (No Measure)

Activation w/ barbell: 2 rounds

-10 RDLs (glutes)

-10 Squatting Muscle Snatch with Trap Raise (shoulders)

-10 OHS (trunk)

5:00 Specific Snatch Complex Technical Review

Weightlifting

A1: Muscle Snatch + OHS (EMOM x 4:00= 3+1)

3 Muscle Snatch from Floor + 1 OHS

40-50% Max

A2: 3-Position Power Snatch (EMOM x 4:00= 1 Series )

High Hang, Low Hang, Floor Position
55-65% Power Snatch Max

A3: Snatch + Hang Snatch + OHS (EMOM x 4:00= 1 Series )

65-80% Snatch Max

Strength (not for time)

A1: Front Squat (6-6-6-6)

Tempo: 31×1

All sets within 5-10% of Heaviest Set from Previous Week

-Rest 30s before A2

A2: Russian Kettlebell Swings (15-15-15-15)

Heavy

Rest 2-3:00 before Returning to A1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hips x 60-90s

30 Butterfly Feet Hip Thrusts

Acc. 60s Top of Hip Thrust Position Hold

Acc. 60s Side Plank ea. Side

Extra Gains

A1: Shoulder Supported Single Leg Glute Bridge Hold (Reps=Seconds) (8-8-8)

With shoulders supported on a bench, extend one leg out from the body (making it parallel to the ground) while the other supports the hips in a 90 degree angle at the knee. Maintain a flat foot and engaged glute muscle.
3×8 ea. Leg + 10s Hold at Top after Final Rep

Rest 30s

A2: Strict Toes-To-Bar (12-12-12)

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