Friday, July 26th: CrossFit

25
Jul

Friday, July 26th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Relay w/ Animal Walks (No Measure)

Part 1: Relay Warm-Up (50-100′ ea.)

Lunge w/ Twist

Elephant Walks

Over & Unders

Inch-Worm w/ Turn-Out

Crab Walk

Knee Hugs

Gator Crawl

Lateral Bear Crawl

Warm-up

SPECIFIC WARMUP: 3 Rounds:

-1 Dream of Genie and Punch Overhead x 8, each arm

-14 Lunges(7 each leg)

-Downward Dog Toe Taps x 12, Total

SNATCH TECHNIQUE INTO MAX LIFT:

3 min EMOM:

-Snatch Pull + Hang Power Snatch + OHS(no more than 60%)

(Performance: PVC Pipe)

Right into….

3 min EMOM:

-Power Snatch + Hang Snatch(No more than 80%)

(Performance:Empty Barbell)

Right into

9 minutes to find heaviest:

-1RM Snatch

(Performance: build to a moderate/heavy weight. NOT a max)

Weightlifting

Snatch (9 minutes to find heaviest 1RM)

Metcon

Metcon (5 Rounds for reps)

5 sets(90s rest between sets):

On a 90s clock complete:

-30s Max Alternating Goblet Carry KB Step Ups(RX=53/35#/RX+=70/53#)(Masters 50+=45/25#)

-Remainder of time Max KB Facing Burpees

(RX+=Box Facing Burpee Box Jump Overs(24/20″))

**Score is total reps combined from Step-ups and Burpees each set. So you will have 5 scores.**

**You must do the RX+ weight and Burpee Box Jump overs to have RX+ score.**
PERFORMANCE:

-Unweighted Step ups

-Regular Burpees

Cool Down

-5 minute EASY paced AB

-90-120s Foam roll of Quads, each leg

-LAX Pecs and anterior deltoid x 60-90s, each side

Extra Gains

-Climb “Bigger Bromountain”(1-11 barbell Bicep Curls) at the same weight as last time we did it.

-70-100 Straight Arm Banded Pull-aparts(LIGHT band)

**Big focus on the movement coming from your mid and upper back, no so much your tricep and arms.**