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Wednesday, January 10th: CrossFit

9
Jan

Wednesday, January 10th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Tonight is the last night for Weightlifting Technique at 5:30pm! After this week, we’ll be transitioning to an Open Skills Prep class to help athletes get ready for the 2018 CrossFIt Games Open! Skills will range from Butterfly Pull-Ups to barbell cycling and double unders. All great areas that every athlete will benefit from some focused work. If you’d like to see the schedule, check your e-mail for our newsletter!

Warm-up

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 (not for time)

Power Snatch (Est. 1RM (12 Minutes) )

WOD Review

This triplet is a great combination of gymnastics & barbell meeting speed. Your focus should be on creating a high pace for each round and earning your recovery. Ideally, you will hit around a 1:1 work to rest ratio or a bit faster. If not, scale back on the weight of Snatch or the Skill level for T2B.

Keys to Performance:

-Fast enough is still fast! You might want to 100% sprint this from the looks of it….we suggest an 80-85% pace to push yourself but allow for the 3:00 recovey to be enough to repeat your effort.

– Unbroken where it counts! 12 Bar over burpee’s is about movement, but where athletes will struggle is the urge to go Unbroken on Hang-Snatch and T2B. IF breaking up reps is in your future, try to break up the T2B minimally as it only takes a quick jump down and back up to reset. If you break on the Hang-Snatches, you have to readdress the barbell & pick it up to hang position which is more energy/time.

– Get your air back! 3 minutes IS ENOUGH to recover if you focus on getting your air back and calming your heart rate. Don’t just drop to floor and wait. Move around, focus on breathing deep, and keep blood flowing.

-Have fun!

Metcon

Metcon (3 Rounds for time)

3 Rounds (3:00 Rest b/w Rounds)

12 Bar-Over Burpee’s

8 Hang Snatches (65% of Strength; Full Snatch)

16 T2B

Rx+= 70% Snatch + UB T2B

Masters Rx (50+)= 60% Snatch

Scales:

-Hang Full Snatch: 5 Hang Power Snatch + 5 OHS (Lighter Weight)

-Bar-Over Burpee= Burpee’s to Target

– Toes to Bar= Toes to Rings OR Wtd. Sit-Ups w/ MB

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5:00 AB or Row at Recovery Pace

Banded 3-Way OH Stretch x 45s ea.

CrossOver Recovery Series (Take your time)

Extra Gains

Side Plank Hold (2:00 Each Side )

Forearm side-plank position hold with heels, butt, and shoulder against the wall.

Metcon (No Measure)

20 Minute Sustained Aerobic Work

-Row, Jump Rope, AB, Wtd. Walk, etc… Or a combination. Just low intensity moving for 20 minutes.

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