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Tuesday, June 12th: CrossFit

11
Jun

Tuesday, June 12th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Movie Night was a HUGE Success! So much so, that we’re already bringing it back! Friday, June 22nd we’ll have another Alpine In-House Movie Night! Movie start time will be at 7:00pm (tentatively) and your choices of cinematic adventures to vote on is on the blackboard at the box!

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Warm-up (No Measure)

Jerk Technique Review w/ PVC Pipe:

Dip & Drive (w/ Pauses)

Jerk Balance w/ PVC

Jump to Split (No PVC Pipe)

Split Jerk w/ Pauses

Coaches Note: Remember, the whole point of a “split” is to get low under the barbell. Dip, drive, and press yourself down into a solid position.

Strength (not for time)

E3MOM x 4 Sets (12:00 Clock): Start at 50% of your C&J max & Build.

A: Front Squat + Push Press (4+3, 4+3, 4+3, 4+3 )

Perform the designated number of repetitions for front squat, then the designated number for push press.

Weightlifting

E3MOM x 4 Sets (12:00): Start at heaviest weight from A & Build. Do not sacrafice technique for load.

B: Split Jerk (2-2-2-2)

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row Cool-Down

Banded 3-Way OH Stretch x 30-45s ea.

30-45s Active Supinated Hang

Banded Pallof Press x 20 ea. Side

Extra Gains

A1: Split Squat (Farmer Carry) (6-6-6)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Tempo: 3030

Constant Tension

Start with Opposite stance of split jerk.

Rest 30s

A2: Ring Rows (Max-Max-Max)

AMREP-3

Tempo: 30×1

A3: Sandbag Hug Walk (100m-100m-100m)

Rest 60s

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