Monday, August 21st: CrossFit


Monday, August 21st: CrossFit

Alpine CrossFit – CrossFit


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)


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 EMOM

Snatch (E2MOM x 20 Minutes = 1 Rep )

Start at 60% and Build

If you miss more than 2x at a weight, go down 10-20lbs and finish E2MOM.


Metcon (Time)

For Time:

25 KB Swings (55/35)

50′ Goblet Lunge

40 Burpee’s

50′ Goblet Lunge

25 KB Swings

Rx+= 70/55

Cool Down

Metcon (No Measure)

400m Cool-Down Jog

Foam Roll Quads & Glute ea. Leg x 60-90s

Pidgeon x 90s ea. Leg + Lunge w/ Glute Engagement x 60s ea. Leg

Extra Gains

A: Pendlay Row (10-10-10)

Supinated Grip

B: Weighted Plank (45-45-45s)

Weight Suspended Under Body