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Wednesday, January 31st: CrossFit

30
Jan

Wednesday, January 31st: CrossFit

Alpine CrossFit – CrossFit

Announcements


A HUGE HAPPY BIRTHDAY TO OUR FEARLESS LEADER, OWNER, FRIEND, AND BAD A$$ Athlete Annie Brunner! Thank you for everything you do for the community and always being an uplifting presence in the gym!

Warm-up

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson 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

Snatch (EMOM x 10 Minutes= 1 Rep )

Start at 60% and Build

Metcon

Metcon (Time)

For Time:

100 Burpees

-EMOM= 3 Thrusters (155/105)

Rx+= 185/125

Masters (45+) Rx= 135/95

Note: This metcon begins with 3 Thrusters then proceeds to the burpee’s.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5:00 AB or Row at Recovery Pace

Seated Straddle x 2:00 (Focus on breathing and opening midline/hips up)

60s Seated Knee Hug Across Body ea. Leg

30-45s Banded Bully ea. Arm

Extra Gains

A: GHD Hip Extension (10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Tempo: 3131

Take your time.

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