Monday, April 23rd: CrossFit
Alpine CrossFit – CrossFit
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