Alpine CrossFit – CrossFit
Movie Night was a HUGE Success! So much so, that we’re already bringing it back! Friday, June 22nd we’ll have another Alpine In-House Movie Night! Movie start time will be at 7:00pm (tentatively) and your choices of cinematic adventures to vote on is on the blackboard at the box!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Warm-up (No Measure)
Jerk Technique Review w/ PVC Pipe:
Dip & Drive (w/ Pauses)
Jerk Balance w/ PVC
Jump to Split (No PVC Pipe)
Split Jerk w/ Pauses
Coaches Note: Remember, the whole point of a “split” is to get low under the barbell. Dip, drive, and press yourself down into a solid position.
Strength (not for time)
E3MOM x 4 Sets (12:00 Clock): Start at 50% of your C&J max & Build.
A: Front Squat + Push Press (4+3, 4+3, 4+3, 4+3 )
Perform the designated number of repetitions for front squat, then the designated number for push press.
E3MOM x 4 Sets (12:00): Start at heaviest weight from A & Build. Do not sacrafice technique for load.
B: Split Jerk (2-2-2-2)
Metcon (No Measure)
3:00 AB/Row Cool-Down
Banded 3-Way OH Stretch x 30-45s ea.
30-45s Active Supinated Hang
Banded Pallof Press x 20 ea. Side
A1: Split Squat (Farmer Carry) (6-6-6)
In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Start with Opposite stance of split jerk.
A2: Ring Rows (Max-Max-Max)
A3: Sandbag Hug Walk (100m-100m-100m)