Alpine CrossFit – CrossFit
September 11th is a day most all of us remember well. Use todays warmup time to remember all those who are feeling the heartbreak of that day today.
Warm-up (No Measure)
500m Row +
10 Wall-Sit Front Raise +
10 Single Leg DL ea. Side +
10 Box Step-Overs ea. Leg
10 Banded Pallof Press
If you do not have pistols, do this:
-10-15s Front Weighted Pistol Balance
-10 alternating banded pistol squat. Band around your butt and connected to pull up bar.
-8 alternating weighted candle stick Roll
If you do have pistols, do this:
-20s pistol squat balance each leg(Balancing at the bottom of your pistol
-8 alternating pistols squats @40X0
Every 10s, for 3 minutes:
-weighted pistol negative. Switch legs every 10s.
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP:
-16 Alt DB Farmer Carry Step- Ups(35/25 each hand.)
AB x 3:00 Recovery
-LAX Ball in Glutes x 30-60s ea.
-Wall Calf/Achilles Stretch x 60s ea. Leg
– Band Anchored Hamstring Floss (Standing) & Posterior Hip Capsule Stretch (Alternating every 30s x 1:00 ea. Stretch for each Leg)
WL Technique Progression (Power):
A) E2MOM x 6:00 (3 Sets)= 3 Muscle Snatch (1.1.1) at 35-45% Sn. Max
B) E2MOM x 8:00= Pause Power Snatch 1.1 (At patella) -Building from 55%
C) E3MOM x 12:00 (4 Sets) Low-Hang Power Clean x 3