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