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Wednesday, September 27th:

26
Sep

Wednesday, September 27th:

Alpine CrossFit – CrossFit

Announcements

We have had a TON of new athletes graduate through our new Foundations Program. If you see a new face, introduce yourself and make sure they feel welcome! We have an awesome community to showcase!

Warm-up

Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

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

Strength (not for time)

Snatch Balance (3-3-3-3-3)

E2MOM = 3 Reps at 45-55%

Metcon

Metcon (Time)

“Broken WOD”

A1) 100′ Opposition Carry (R-Farmers & L-Waiter/ L-Farmers & R-Waiter; 50’ ea.)

-Rest 20s

A2) AB x 20/15 Cals

-Rest 20s

A3) Power Snatch x 4 (Rx= 135/95)

-Rest 2:00 x 4 Rounds

-For Overall Time (Be honest on rest periods!)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 30s ea. Direction

Couch Stretch Acc. 90s ea. Leg

Accumulate 90s Bridge Position

Extra Gains

CrossOvery Recovery Series

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.

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