Alpine CrossFit – CrossFit
We hope everyone enjoyed the B-E-A-utiful weekend and are ready to get back to work!
Don’t forget to upload your 18.2 and 18.2a scores before 6:00pm tonight!
Full Body Warm-Up AB (No Measure)
3 rounds building in intensity:
-100 m run
– 10 KB OH Lunge
-6 push-ups to Spiderman stretch
-4 dips (or 6 push-ups)
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
Strength (not for time)
E2MOM x 6 Sets (12:00)
Snatch Pull + Snatch + OHS (1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
10 Deadlifts (90% of Strength; Cap 155/105)
15 HR Push-Ups
Deadlift= Scale weight for an UB set of 10 Repetitions OR Vary with DB’s.
Hand-Release Push-Ups: Elevate Push-Ups with a Box or Parallettes.
Toes 2 Bar: Kipping Knee Tucks x 15 Repetitions OR 10 MB Sit-Ups.
Metcon (No Measure)
Foam Roll Posterior Chain x 60-90s
Pigeon Stretch x 30-60s ea. Leg
Banded Lateral Opener x 45s ea. Arm
Accumulate 2:00 Forearm Plank