Monday, June 5th (Out of Focus Competition: Barbell Cycling)


Monday, June 5th (Out of Focus Competition: Barbell Cycling)

Alpine CrossFit – CrossFit


For the Burgener Warm-up, Clean where it emhasizes Snatch

JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

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

Specific Warm up (No Measure)

Barbell Warm-Up Focusing on Deadlift, Hang-Clean and Power Jerk Technique


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cool Down

Bar-In-Rack Tricep/Lat Head Roll Out (Using Head of Barbell)

Banded Bully x 60s ea. Arm

Extra Gains

Shoulder Rehab + Flush


-8 Minute Row decreasing pace every round by 3-5s (2:00, then 2:03, then 2:06, etc…)

-Shoulder Rehab: 2-3 Rounds

-CrossOver Symm. IronScap Series

-2×12 Supinated DB Curl (Controlled)