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Monday, May 7th: CrossFit

6
May

Monday, May 7th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

A huge THANK YOU to everyone who made it to our Cinco De Mayo Regionals Fundraiser Event! We had so much fun with all the workouts, burritos, and community! You all truly made theses competitors feel so much support!

Warm-up

Warm-up (No Measure)

A) 750m Row; E250m = 3 Inch-Worms + 3 Downward Dog from Push-Up Position

B) 3 Rounds:

5 Bird-Dog ea. Side

5 Squat Jumps

5 Side Plank Raise ea. Side

5 Double KB Front Rack Lunge ea. Leg

Strength (not for time)

A: Front Squat (Est. Heavy 1-Rep in 10:00 )

-Rest 6:00 before B-

B: Front Squat (E10s= 1-Rep at 60% Until Failure )

Weightlifting

A: Muscle Snatch + Snatch Balance (OHS) (EMOM x 3:00 = 2 Musc. Sn + 1 Sn. Balance)

Perform the designated number of Muscle- Snatches from the floor, then the designated number of Snatch Balances.
45-55% Sn. Max

B: Power Snatch + Hang Snatch (Full) (EMOM x 4= 1 Set )

55-70% Sn. Max

C: Snatch (EMOM x 5= 1 Snatch )

70%+

Build based on feel, but get some heavy singles in.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5:00 Sustained Recovery Cardio (Bike, Ski, Row)

3-Way OH Stretch x 45s ea. Variation

Banded Tall Lunge x 45-60s

Reverse Plank x 2:00 Accumulation

Extra Gains

A1: Snatch Grip Deadlift (3-3-3)

80-85% of Heaviest Snatch on the Day

Rest 90s before A2

A2: Goblet Carry Cossack Squat (8-8-8)

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