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Wednesday, August 16th: CrossFIt


Wednesday, August 16th: CrossFIt

Alpine CrossFit – CrossFit


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Samsung Stretch

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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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