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Thursday, April 5th: CrossFit

4
Apr

Thursday, April 5th: CrossFit

Alpine CrossFit – CrossFit

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The 2018 Open was an amazing showcase of our community. Not just athletically, but also how much we’re willing to help each other. While we had tons of support, each Team Captain made special note for a few athletes so we want to give them a shout out!

Warm-up

400m Run, then…

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 (E2MOM = 3 TnG (12:00))

Start at 55% and Build

Metcon

Metcon (4 Rounds for reps)

2:00 Tabata (4 Rounds) ea. Station

Wall-Ball (20/14)

Row (Calories)

Alt. DB Snatches (50/35)

Assault Bike Calories

-Rest 60s after each Station

Scale weights to accommodate constant movement.

You do not need to reset the rower/bike in your 10s rest. Let the calories roll!

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX in Pec (Bully Position) x 30s ea. Arm

LAX in Lower Trap + Internal/External Rotation x 30-45s ea. Arm

CrossOver Recovery Series

Extra Gains

Metcon (No Measure)

20:00 Sustained Aerobic (Run, Row, Bike) at 60-65% Pace

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