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Monday, August 21st: CrossFit

20
Aug

Monday, August 21st: CrossFit

Alpine CrossFit – CrossFit

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

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

Snatch (E2MOM x 20 Minutes = 1 Rep )

Start at 60% and Build

If you miss more than 2x at a weight, go down 10-20lbs and finish E2MOM.

Metcon

Metcon (Time)

For Time:

25 KB Swings (55/35)

50′ Goblet Lunge

40 Burpee’s

50′ Goblet Lunge

25 KB Swings

Rx+= 70/55

Cool Down

Metcon (No Measure)

400m Cool-Down Jog

Foam Roll Quads & Glute ea. Leg x 60-90s

Pidgeon x 90s ea. Leg + Lunge w/ Glute Engagement x 60s ea. Leg

Extra Gains

A: Pendlay Row (10-10-10)

Supinated Grip

B: Weighted Plank (45-45-45s)

Weight Suspended Under Body

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