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Monday, October 22nd: CrossFit

21
Oct

Monday, October 22nd: CrossFit

Alpine CrossFit – CrossFit

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Week 1 of our new cycle begins! Our focus is now on combining our Speed, Skill, and Strength and putting it into more competitive formats. That means Olympic Lifting, Mixed Modal WOD’s, and Strength Maintenance to see everyone express all they have built toward!

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

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 EMOM

Points of Performance:

1- Deficit should allow for more ROM without sacraficing form.

2- Emphasis on straight back and loading hips/hamstrings.

3- Regardless of anatomy, back should be flat, weight in the heels, and shoulders fixed in position from start to finish.

Deficit DeadLift

Standing on no bigger than 45# Plate.
E3MOM x 9:00(3 Sets):

5-Rep Deficit Deadlift (Building to heaviest)

Metcon (AMRAP – Reps)

18 minute EMOM:

Minute 1= 6 Burpee TTB

Minute 2= AMRAP Single Arm KB Hang Full Clean (53/35)

Minute 3= Rest
Points of Performance:

1- Burpee T2B= Same pattern, but without grip fatigue. Keep a solid rhythm.

2- KB Full Clean: We’re working on cycling UNDER the weight, not the pull. Drop to catch, don’t wait on the KB to reach your shoulder.

Cool Down

3:00 Legs Only AB

60s Banded Lateral Opener

60s Couch Stretch ea.

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