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.