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Thursday, January 18th: CrossFit

17
Jan

Thursday, January 18th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Warm-up

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

Snatch Balance (E2MOM x 10 Minutes= 3)

Metcon

Metcon (AMRAP – Rounds)

Alt. EMOM x 18 Minutes:

1- 10/8 Calorie AB

2- 6 Deficit Push-Ups + 6 DB Bent-Over Row

3- 8 x Over-Unders
Must complete all to receive credit for the round. Max Rx Rounds= 6

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 90s. Banded Lunge ea. Leg

Accumulate 30-60s Banded Bully ea. Arm

Accumulate 60s Engaged Hang

Extra Gains

Turkish Get Up (Acc. 30 Reps For Quality )

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