Call Us: (303) 263-2997

Wednesday, March 14th: CrossFit

13
Mar

Wednesday, March 14th: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

NEW SWAG IS IN! SnapBack Hats, 80’s Themed Tank Tops, and new Alpine T-Shirts are fully in stock so get yours ASAP. Our last T-Shirt buy sold out quick!

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

Weightlifting

Snatch Balance (E90s x 6= 3 Reps (55-65%))

Scaling= PVC Sotts Press

Note: We are going for proper bottom position reinforcement; NOT maxing out Snatch Balance Triples…

Metcon

Metcon (AMRAP – Reps)

Alt. EMOM x 16 Minutes (4 Rounds ea.)

1- OH Lunge x 30s ME (R)

2- AB x 40s (300w/250w)

3- OH Lunge x 30s ME (L)

4- 40s Row (1:55/2:00 Pace)

Rx= 55/35lb KB OH Lunge & Maintain Paces on Monostructural Pieces

Scales= 35/25lbs OH Lunge + 200/150w Pace (AB) + 2:05/2:15 (Row)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Accumulate 1:00 Side Plank ea. Side (On-Wall)

Accumulate 25-30 Banded Face-Pulls (2121 Tempo)

90s Forward Fold/Hamstring Stretch

Extra Gains

A1: Deadlift (3-3-3-3-3)

3 Speed Deadlifts

-Rest 15s before A2

A2: Broad Jump (3-3-3-3-3)

Rest 2-3:00 before next DL Set

Leave a Reply