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Wednesday, October 10th:CrossFit

9
Oct

Wednesday, October 10th:CrossFit

Alpine CrossFit – CrossFit

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ENDURANCE


Warm-up

General Warm-Up:

400m Run

then..

3 Rounds:

Banded OHS (CrossOver Chords) x 5 w/ Pause in Bottom

Plate Hug RDL x 10

3-3-3 Push Up Matrix (Normal Hands, Staggered Hands)

Specific Warm-Up: Snatch Tech Complex Build x 2 Rounds:

Snatch Grip RDL

Pocket Muscle Snatch

Snatch Balance (1/4 Squat)

OH Lunge x 3-5 Repetitions ea.

Metcon (Time)

4 Rounds for total time:

-8 Power Snatch(95/65#)

-12 lateral burpees over the bar

-8 Power snatch.

**2 minutes between rounds.(RX+ 115/75)

In-Balance Strength

Tabata ring plank hold(20s on 10s off x 8)

right into..

Tabata Superman hold with band Around knees.

Cool Down

Banded 3-Way OH Stretch x 45s ea.

CrossOver Recovery Chord Series

Extra Gains

Metcon (Calories)

Alt. EMOM x 30:00

1- 45s AB at 80% Pace

2- 10 Russian KBS + 5 Parallette Pass Through

3- 45s Row at 80% Pace

4- Single Arm P.Press x 6 ea.

5- 45s Alt. Step-Ups w/ Single DB Farmer Carry

6- Strict Pull-Ups x 6-8 UB +

20s Hollow Body Hold
Score= AB Calories + Row Calories + Step-ups

Coaches Note: You MUST still be able to perform the other minutes of performance to continue for the 30:00.

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