Friday, August 4th: CrossFit


Friday, August 4th: CrossFit

Alpine CrossFit – CrossFit


Please note, there will be no 9:00am class Monday. Come on Wednesday!


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Samsung Stretch

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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)

3-Position Pause Pull + Pause Power Snatch + OHS (1-1-1-1-1-1-1-1)

E2MOM x 16 Minutes


Metcon (3 Rounds for time)

1-Mile Run

800m Run (Faster than 1-Mile Pace)

400m Run (Faster than 800m)

-Rest 5 Minutes after mile

-2.5 min after 800

Cool Down

Metcon (No Measure)

Posterior Chain Roll Out x 2 Minutes

Couch Stretch x 90s ea.

Banded Lunge Position: 5 Split Squats + Hold x 20s just above floor x 3 Rounds ea. Leg

Extra Gains

Single Leg RDL (8-8-8-8)

Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.