Wednesday, June 21st (Competition; Out of Focus)
Alpine CrossFit – CrossFit
Warm-up
A: Warm-up (No Measure)
200m Jog
W/ band around knees:
Monster Walk Lap Forward
Monster Walk Lap Backwards
Monster Walk Lap Lateral (Below knee)
10 Squats
W/ Out band:
10 Walking Lunges w. Rotation
10 Birddogs (5/Side)
10 Alt KB Halo (5/Side)
10 SA 1/2 Kneeling Bottoms Up KB Press (5/Side)
A: 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
2 Rounds w/ PVC pipe
1 round w/ barbell
Weightlifting
Power Snatch + Hang Snatch (Full)
15 Minutes to Est. 1RM of Complex
WOD Review
Power Stroke (Shorter, condensed, quick recycle) v. Endurance stroke (Longer pull, lower damper setting, slower S/M rate)
Metcon
500m Row (Time)
Max Effort 500m Row
Cool Down
400-800m Jog (Light to get HR down)
Mobility: Straddle w/ MB or Bench Assist (Sitting on heels and laying back as far as athlet eis capable) x 2 Minutes
Extra Gains
For Quality: Accumulate 30 Strict Toes-2-Bar
400m Sandbag Walk (UB Weight)