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Monday, July 24th: CrossFit (Competition)

23
Jul

Monday, July 24th: CrossFit (Competition)

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 (not for time)

Power Snatch (3-3-3-3-3-3-3-3)

E2MOM x 16 Minutes= Cluster Power Snatch (1.1.1)

-Each set is 3 individual Power Snatches with 5-10s rest between. Focus is on consistency. You must hit he weight 3 repetitions for it to count for your “Max”

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Russian KBS (70/55)

30 Double Unders
Rx= 70/55

Rx+= 90/70 & UB Double-Unders

Cool Down

Metcon (No Measure)

Pidgeon Stretch x 90s ea. Leg

Posterior Chain Roll Out x 30-45s + Forward Fold Stretch x 2 Minutes

Extra Gains

Kettlebell Arm-Bar (12-12-12)

In a lying position, active arm is holding the kettlebell over the chest. Using the same side leg and midline conduction, the athlete will rotate their hips from flat to a side position all while holding the Kettelbell arm straigh (Distributing pressure from chest into shoulder and back). Then return to lying position
6 ea. Arm

L-Hang (Acc. 2 Minutes )

In an active hanging postioin, position both legs to parallel position above the floor and hold.

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