Alpine CrossFit – CrossFit
Welcome to 2018 Alpiners! Another year of progress, new goals, and new aspirations! Don’t forget about our modified schedule today (8/9am/4pm Classes; Noon-3:30pm Open Gym). Even if you can’t make it to a class, try to make it to Open Gym and give a go at some of your goals from the board!
Clean and Jerk Warm up (No Measure)
2 Rounds, 6 Reps each:
-Clean grip Romanian DL
-Hang Clean and Press
-Clean and Push Jerk
-Power Clean and Push Jerk
-Clean and Jerk
Strength (not for time)
Clean (Est. 1RM)
“Elizabeth” is a Couplet of Power Cleans & Ring Dips. As usual, 21-15-9 Couplet means it’s a SPRINT to the finish. This Workout is meant to be finished 8:00 and under. Some of the best CF athletes can finish it in as low as the 3:00 range. Keys to performance:
-Know your sets. It’s easy to say “Go Unbroken” but thats tough to do unless you have a 250-300lb Clean and 30+ Unbroken Dips. For most, we’d suggest cuttring sets in near half or 1/3 increments.
-Breath! Too often athletes “try to go too fast” and forget to breath causing a big fall off after the set of 21’s. General idea: Pace the 21’s, push the 15’s, all out the 9’s.
– Have fun! (As always)
Clean, 135# / 95#
Metcon (No Measure)
Cool Down Series:
Barbell Roll Triceps & Pec x 30-60s ea.
Banded Bow & Arrow Stretch x 60s ea. Arm
Accumulate 25 Scap-Retraction Push-Ups & Banded Face-Pulls
Give a go at some gymnastics or short conditioning PR’s!