Alpine CrossFit – CrossFit
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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
-Hang Clean and Press
-Clean and Push Jerk
-Power Clean and Push Jerk
-Clean and Jerk
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
Metcon (No Measure)
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
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.
If no L-Hang, Knee Tuck