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Monday, December 10th CrossFit

9
Dec

Monday, December 10th CrossFit

Alpine CrossFit – CrossFit

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Announcements

A Huge THANK YOU to everyone who made it this past weekend! Our community is incredible and we absolutely love the chance to get everyone together for games, food, and fitness!

Warm-up

General:

Animal Walk Relay (50-100′ ea.)

Spider-Man Lunges

Elephant Walk

Crab Walk

Lateral Bear Crawl

Frog Hop

Specific:

Explosive Single Leg Squat to Box (Explosive Stand-Up) x 4 ea. Leg

Band Around Wrist (Back on Wall) Presses x 8

CrossOver OHS x 5

Snatch Specific Warm-Up:

Metcon (Weight)

Sn. Technique & Strength: E2MOM x 8:00

Pause Power Snatch + Pocket Snatch + OHS +

EMOM x 4:00

Pause(Just Off Floor) Snatch + Snatch (not TnG)

**Recording your Heaviest Pause Snatch + Snatch**
Performance Mod:

E2MOM x 6:00: Snatch Grip Pocket High Pull (Emphasis= High Elbows)

E2MOM x 6:00=

Snatch Grip RDL x 4-6

Metcon (AMRAP – Reps)

5 Rounds for total reps:

-60s Wall Walks

Rest 30s

-60s Box Jump step downs(24/20″)

Rest 30s
Performance: 5 Rounds for Total Reps:

-60s Inch-Worm w/ Push-Up

30s Rest

-60s MB Hug Step-Ups Alternating (20/14)

30s Rest

Cool Down

Cool-Down:

LAX Ball in Pec (Arm Behind Back) x 30-45s ea. Side

Banded 3-Way OH Stretch x 45s ea.

2 Rounds for Quality:

30s Table-Top Hold (Crab Walk) with High Hips

60s Active Bottom of Squat Hold

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