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Tuesday, April 17th: CrossFit

16
Apr

Tuesday, April 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

It’s official, Alpine CrossFit has 1 Male Individual & 1 Team going to the South Regionals competing for a qualifying spot for the 2018 Reebok CrossFit Games! Congratulations to Vinny Casey, Megan Markee, Nate Bacott, Jake Eustrom, and Terra Moyers for such an amazing achievement!

With this regionals trip, we’d like to show just how much community support we can get behind these athletes. On May 5th (Saturday) we will have a fundraiser workout, breakfast burrito eating, spike-ball playing morning so we can raise some cash to help these athletes trip to regionals a bit smoother. Mark those calendars!

Warm-up

Fish Game (AMRAP – Reps)

Eat the little fish.

Avoid the Sharks.

Row hard to move your fish up, slow down to bring your fish down.

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

Weightlifting

A: Hang Muscle Snatch (EMOM x 4:00= 3)

35-45% Snatch Max

B: Power Snatch + Overhead Squat (EMOM x 4= 2+2 )

Pause at Knee on Power Snatch x 2s ea.

55-65% Snatch Max

C: 3 Position Snatch (EMOM x 4= 1 Series)

Power position, Mid-thigh, Floor

Strength (not for time)

A1: Front Squat (6-6-6)

Tempo: 31×1

Approx. 60-70% F. Squat Max

-Go by feel, make “working sets” tough.

Rest 30s before A2

A2: Weighted Step-ups (20-20-20)

Alternating w/ MB Hug

-Rest 2:00 before returning to A1

Cool Down

Metcon (No Measure)

Cool-Down Series:

Tall Lunge Hold x 60s ea. Leg

Wtd. Plank x 90s Accumulation

Cobra Position x 60-90s (Belly Breathing During Hold)

Extra Gains

A1: Partner Hamstring Curl (6-6-6)

Kneeling on an AbMat, have a partner hold your ankles as you slowly lower yourself to the floor. Use hands as a buffer if your hamstrings aren’t quite ready for the full weight of your torso. Aim for 3-4s eccentric keeping tension equal through midline

A2: Landmine Anti-Rotation (8-8-8)

Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.

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