Alpine CrossFit – CrossFit
We are 1 Week out from Memorial Day Murph! Warm-ups start at 8:00am and heats will run every 20:00 starting at 8:20.
Full Body Warm-up E (No Measure)
3 Sets of the following-
5 Bird-Dogs ea. Side
20s Side Plank ea. Side
5 Roll-Up Sit Ups (Slow & Controlled)
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
A: Pause Clean+ Hang Clean+Push Press (EMOM x 4:00= 1+1+2)
3-Position Pause Clean (Pause at mid-shin, knee, and mid-quad before clean) + Hang Clean + Push Press Double
-Up to 55% Clean and Jerk Max
B: Pause Power Clean + Pause Clean + Pause Jerk (EMOM x 4:00= 1 Series )
Pause at Knee on Both power Clean & full clean.
Pause in dip & catch on jerk.
C: Clean Pull + Clean + Jerk (EMOM x 4:00= 1 Series)
D: Clean Grip RDL (E2MOM x 6:00= 6 Reps )
With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
85-95% Clean Max
Strength (not for time)
A1: Back Rack Lunge (8-8-8)
Back Rack Reverse Lunge
4 ea. Leg
A2: Seated Box Jump (3-3-3)
Rest 2:00 before Returning to A1
Metcon (No Measure)
Foam Roll Posterior Chain 60-90s
Paleo Chair x 60s Accumulation
Cobra Stretch x 60s