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Wednesday, August 16th: CrossFIt

15
Aug

Wednesday, August 16th: CrossFIt

Alpine CrossFit – CrossFit

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Samsung Stretch

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

Strength EMOM

A: Snatch (1-1-1-1-1)

E2MOM x 10 Minutes= Low-Hang Snatch Pull to Ready Power Position + Pocket Snatch (50-65% Max Snatch)

B: Snatch (1-1-1-1-1)

E2MOM x 10 Minutes= Low-Hang Snatch + Hang Snatch (65-80% Snatch)

Strength EMOM

Back Squat (5-5-5-5-5)

E2MOM x 5 Sets= 1 Pause (3s) + 4 Back Squats

60,65,70,2×5 at 75%

Cool Down

Extra Gains

Squat & Pull Recovery Cool-Down (No Measure)

3x 5 Banded Split Squat + 30s Active Hold (Glute/Hip focused; Not lower back) ea. Leg

Accumulate 2 Minutes Reverse Plank + 2 Minutes Forearm Plank

Foam Roll Back & Quads

Sled Walk (Drag) (400m )

Sled Walk (Focus on Hamstring and Glute activation and tight midline throughout walk)

Split Squat (Farmer Carry) (2×12-16 )

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Elevated (Both feet) split squats (3131 Tempo)

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