Monday, June 10th: Crossfit

9
Jun

Monday, June 10th: Crossfit

Alpine CrossFit – CrossFit

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Announcements

Announcements

“Whats New in Movement” YouTube is up & E-mailed! Get a glimpse of new movements you’ll see in classes this week!

Warm-up

Warm-up

General:

-400m Jog

Specific: PVC Series x 3 Rounds:

-10 PVC OH Cossack Squat

-15 Upper Body Superman Raise

-10 PVC Banded Pull Through (Arm on PVC; 5 ea.)

-20s PVC OH 1-Leg Hold ea. Leg

Weightlifting

Weightlifting

Snatch Technical Warm-Up/Review (Barbell) :

Part 1: 2x 5 & 5:

-5 Hang Muscle Snatch + 5 Snatch Grip Push Press (Emphasis: Finish Shoulder Position & Elbow Location)

Part 2: 2 x 3+3:

-Hang Power Snatch + Overhead Squat

then,

12:00 to Accumulate 4-5 Sets:

-2 Hang Power Snatch + Overhead Squat (Weighted)

Performance: Following Part 1, you have the Option for the Alt. EMOM x 10:00 Posted Below

Hang Power Snatch + Overhead Squat (1-1-1-1-1-1)

Metcon (No Measure)

Alt. EMOM x 10:00

1) Squat Therapy Bar-Let Go (Bar in Rack) x 5

2) Turkish Get-Up x 2

Metcon

Dre (Time)

30 Devil Presses for time(RX and Masters 50+=35/25)(RX+=50/35#)
Performance:

-30 Renegade Rows (Break every 3 for 15-20s)

Cool Down

Cool Down

Cool-Down:

-Light 400m Jog

-Foam Roll Back & Lats

then

Accumulate

-2:00 Paleo Chair

-2:00 Cobra Stretch

Extra Gains

Extra Gains

3 Sets:

A1) Chest Supported Single Arm Reverse Fly x 8 ea. Arm

A2) Wtd. Hollow Body (Light DB/Plate between Feet) x 20s

A3) Split Stance Pallof Hold x 20s ea. Side