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Wednesday, March 28th: CrossFit

27
Mar

Wednesday, March 28th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

With all the 2018 Open Craziness, we almost glanced over POWER ATHLETES FOR PITTIES coming to Alpine CF on April 8th. This is a Strength-Biased competition partnered with Barbells 4 Bullies, a non-profit whose charter is working to raise funds for our canine friends, their shelters, and adoptions. If you’d like to sign up there is still time OR we could really use volunteer judges for the day. Contact Nate@Alpinecrossfit.com or head over to Barbellsforbullies.com.

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

Weightlifting

This is 3 Complexes in an EMOM format. Complex 1 will be 0-3 Minutes, Complex 2 will be 4-7 Minutes, and Complex 3 will be 8-11 minutes. Pay attention to suggested weights as this will be building intensity while the complexes change.

1: Hang Muscle Snatch (3-3-3-3 (EMOM=3 Rep) )

Barbell-95lbs; No More.

2: Hang Power Snatch + Sn. Balance (EMOM x 4 = 2 Hang Power + 1 Sn. Balance)

60-65% Snatch Max

3: Hang Snatch (EMOM x 4 = 2-Rep )

70-75% Snatch Max

Metcon

For Repetitions (15:00 Clock):

-Athletes will make 3 attempts at Max Effort Push Ups (30×1 Tempo) and Max Effort Ring Pull Ups (30×1) Tempo. It is up to the athlete to decide their order (All 3 before switching movements, alternating, etc…).

A1: Push-ups (ME-ME-ME)

A2: Ring Pull-Ups (ME-ME-ME )

Scaling Option:

-Seated Ring Pull-Ups OR Ring Rows

Cool Down

Metcon (No Measure)

Cool-Down Series:

Arms Only Assault Bike x 2-3:00

LAX/Barbell Roll Out of Triceps & Lat Head x 45-60s ea. Arm

Banded Internal & External Rotation x 15 ea. Direction ea. Arm

Accumulate 60s Over-Extended Plank (Think Hollow Body, but with hands & feet on ground face down).

Extra Gains

Barbell Evil Wheels (Acc. 15-20 Controlled Repetitions)

Use a Barbell with plates as an Ab-Roller. Roll out only as far as a tensioned midline allows.

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