Call Us: (303) 263-2997

Monday: May 8th

7
May

Monday: May 8th

Alpine CrossFit – CrossFit

Announcements

Help us serve you better! Please log-in to class before your arrival so our coaches can anticipate class needs in advance.

Athletes can sign in to class from their mobile device:

Log in to Wodify from mobile device

Choose the ‘Class Schedule’ tab

Choose your Location, Program, and Class

Click ‘Sign In’

Warm-up

A: PVC Warm Up (No Measure)

General
400 m run

PVC:

Pass-Throughs

Around the Worlds

RDL

Sampson Lunge/

Leg Swings

Muscle Snatch

Overhead Squat

B: 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

Weightlifting

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

-OHS 3x after final power

-5 Sets beyond the barbell weight. Focus on Intelligent Jumps and Efficiency

WOD Review

Warm-up (No Measure)

Cover the following:
1-Mile Course + Indoor Running Drills to Warm-Up Legs (Relay Style High Knees, Butt Kicks, Side Shuffle, Skips)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

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