Thursday, January 31st: CrossFit

30
Jan

Thursday, January 31st: CrossFit

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General: Assault Bike Fan Battle x 3 Matches ea. Person

Specific: 2 Rounds:

CrossOver OHS w/ Pause x 5

Banded Lateral Walk

Upright Row (5 Steps + 5 Pulls ea. Side)

KB Snatch & Press (KB Snatch Up + 3 Presses) x 2 ea. Side

Weightlifting

Snatch

E2MOM x 10:00=

-Snatch Triple

**We are recording heaviest Triple**

then E2MOM x 6:00=

5 Snatch Grip RDL at 90% of Snatch Triple

Performance:

E2MOM x 10:00=

6 Double DB OH Lunge Steps (3 ea. Side; Slow and Controlled)

then, E2MOM x 6:00=

5 Snatch Grip RDL (Moderately heavy)

Metcon

Metcon (Time)

4 Rounds for total time:

-35/30 Cal AB

-100ft Double KB Front Rack Carry(53/35#).

**Rest 90s between rounds**
Performance: 4 x 90s Clock: 45s Assault Bike

45s Double KB Front Rack Walk (Cover as much distance as you can in the Front Rack Walk)

**90s rest after ea. Round.**

**Score is Calories + Distance (50’= 1 Rep) **

Cool Down

-Foam Roll IT Bands & T-Spine x 60-90s total

-Banded 3-Way OH Stretch x 45s ea. Side

-CrossOver Recovery Series