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Thursday, May 17th: CrossFit

16
May

Thursday, May 17th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Clean and Jerk Warm up (No Measure)

3:00 Row/AB, then..

Front Rack MOB x 2-3 Minutes (Athletes Choice):

2 Rounds, 6 Reps each:

-Clean grip Romanian DL

-Clean Pull

-Front Squat

-Hang Clean and Press

-Clean and Push Jerk

—-Add Weight—–

-Power Clean and Push Jerk

-Clean and Jerk

Weightlifting

Broken Oly Day: Focus is the Clean & Jerk

Goal is to progressively build in weight as we expand to the fullness of the lift.

You will have a 1:00 break/transition between A,B, C, and D.

Total Time 22:00

A: Pocket Power Clean + Push Press (EMOM x 4:00= 2+2 )

Weight= Barbell–> Approx 35% C&J Max

B: 3-Position Pause Clean + Pause Jerk (EMOM x 4:00= 2+1)

Pause off floor, at knee, and mid-thigh, then finish clean.

Pause Jerk= Pause in Dip & Catch
2 Pause Cleans + 1 Pause Jerk

Weight= 45-60% C&J

C: Clean Pull + Low-Hang Clean + Jerk (EMOM x 4:00= 1 Set )

Weight= 60-80% C&J Max

D: Clean Grip RDL (E2MOM x 6:00= 4 )

With a double overhand clean grip, focus on posterior chain engagement and lengthening with RDL standards.
Weight= 80%+ C&J Max

Strength (not for time)

A1: Back Rack Lunge (6-6-6)

Reverse Lunge (Step-Backward)

3 ea. Leg

Rest 30s before A2

A2: Seated Box Jump (3-3-3)

Seat should be at parallel.

Rest 2:00 before returning to A1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Posterior Chain x 60-90s

Paleo Chair Accumulate x 2-3:00

Banded Lunge x 60s ea. Leg

Seated Knee CrossOver Hug x 45-60s ea. Leg

Extra Gains

A1: FLR on Rings (Front Lean Rest) (60s-60s-60s)

Top of Push-Up Position on Rings Static Hold

A2: L-Hang (30-30-30s)

In an active hanging postioin, position both legs to parallel position above the floor and hold.
Supinated Grip

If no L-Hang, Knee Tuck

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