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Thursday, September 7th: CrossFit

6
Sep

Thursday, September 7th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Only 2 days before our Saturday Morning Double Under Clinic! Get into the WODIFY kiosk and reserve your spot!

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

Metcon

Metcon (Weight)

Conditioning: Alt. EMOM x 30 Minutes=

1- Hang Snatch x 3 (Building Sets; Start at 50%)

2- Strict Dips x 6-8 (Wtd. if you can)

3- Rotating SlamBall Throw x 3 ea. Side

Cool Down

Metcon (No Measure)

400m Sandbag Walk

LAX/Barbell Roll Out of Pec and Lat Head x 30-60s ea. Arm

Accumulate 30 Scapular Retraction Push-Ups

Extra Gains

Bent Over Row (8-8-8)

CrossOver Symmetry IronScap Series (1)

*See IronScap Char on CrossOver Chart*

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