Monday, June 24th: CrossFit

23
Jun

Monday, June 24th: CrossFit

Alpine CrossFit – CrossFit

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Announcements

We are already almost in JULY! That means July 4th and “Bull” next Thursday. We will be running heats every 90 minutes starting at 6:00am (6:00am, 7:30am, and 9:00am Final Heat). Be sure to plan accordingly for our modified Holiday Schedule!

Warm-up

Warm-up

General: 400m Jog

Specific: Alt. EMOM x 9:00

1) 3-Cone Shoulder Hurdle x 3 Passes ea. Side

2) Banded Lateral Walk + Upright Row 5&5 x 2

3) MB Granny Toss into Wall x 10

Weightlifting

Snatch Technique

Part 1: 2x 3+3+3:

-3 x 3-Second Concentric (Pull) Power Snatch

-3 Snatch Grip Push Press

-3 Overhead Squat (Emphasis: Timing to Power Position + Elbow Position at Finish)

Part 2: EMOM x 4:00 (4 Sets)=

Snatch Pull + Hang Snatch

then, 12:00 to Accumulate 4-5 Sets:

Power Snatch + Hang Snatch (2)
Performance:

Part 1&2 with Light BB or PVC

Part 3: E2MOM x 10:00 (5 Sets)=

-3 Rep Single Arm OH Squat OR 3 Single Arm OH Lunge ea. Arm

Metcon (6 Rounds for time)

Every 3 minutes, for 18 minutes(6 Sets):

-10 KB DL (53/35; Rx+ 70/53)

-10/8 Cal AB

-10 Box Jump overs(24/20″)

**These are VERY VERY HIGH effort sprints each time.**
Every 3 minutes, for 18 minutes:

-10 KB Deadlifts (45/25)

-30s AB at 80%

-10 Air Squat Jumps

Cool Down

3:00 AB at Recovery Pace

Light Foam Roll Quads & Calves

Accumulate 20 Assisted Shrimp Squats (10 ea. Side; Slow & Controlled. Use Rig)

Extra Gains

Metcon (No Measure)

Hip/Midline Series: 3-4 Rounds

1) Single Leg Elevated Glute Bridge x 8 ea. Side (3131)

2) Side Plank Banded Row x 10 ea. Side

3) Banded Clamshell x 15 ea. Side

4) Wtd. Plank x 45s