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Monday, April 2nd: CrossFit

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Apr

Monday, April 2nd: CrossFit

Alpine CrossFit – CrossFit

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Let the week of Ben Barton Programming BEGIN!

Warm-up

Fish Game (AMRAP – Reps)

Eat the little fish.

Avoid the Sharks.

Row hard to move your fish up, slow down to bring your fish down.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength EMOM

Power Clean + Hang Clean (E2MOM x 12:00 (6 sets))

Building Sets; Start at 55%

Metcon

Metcon (Time)

For Time:

9 Pull-Ups

9 Thrusters (95/65)

500m Row

15 Pull-Ups

15 Thrusters

400m Row

21 Pull-Ups

21 Thrusters

300m Row

Cool Down

Metcon (No Measure)

Cool-Down Series:

Barbell Roll Out Quads, Pecs & Triceps (2-3:00)

Banded Internal/External Rotations x 15 ea. Arm ea. Direction

Kneeling Straddle x 60-90s accumulation

Extra Gains

Metcon (No Measure)

20:00 Recovery Assault Bike

-Focus on Breathing & Active Pace

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