Monday, July 24th: CrossFit (Competition)


Monday, July 24th: CrossFit (Competition)

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 (not for time)

Power Snatch (3-3-3-3-3-3-3-3)

E2MOM x 16 Minutes= Cluster Power Snatch (1.1.1)

-Each set is 3 individual Power Snatches with 5-10s rest between. Focus is on consistency. You must hit he weight 3 repetitions for it to count for your “Max”


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Russian KBS (70/55)

30 Double Unders
Rx= 70/55

Rx+= 90/70 & UB Double-Unders

Cool Down

Metcon (No Measure)

Pidgeon Stretch x 90s ea. Leg

Posterior Chain Roll Out x 30-45s + Forward Fold Stretch x 2 Minutes

Extra Gains

Kettlebell Arm-Bar (12-12-12)

In a lying position, active arm is holding the kettlebell over the chest. Using the same side leg and midline conduction, the athlete will rotate their hips from flat to a side position all while holding the Kettelbell arm straigh (Distributing pressure from chest into shoulder and back). Then return to lying position
6 ea. Arm

L-Hang (Acc. 2 Minutes )

In an active hanging postioin, position both legs to parallel position above the floor and hold.