Wednesday, December 19th: CrossFit

18
Dec

Wednesday, December 19th: CrossFit

Alpine CrossFit – CrossFit

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Endurance WOD


Warm-up

General: “Rowling” x 5 Rounds (Penalty: Push-up to Downward Dog Position)

Specific: 3 Rounds

CrossOver OHS x 5 w/ Pause

Single Arm Pallof Press x 5

OH Alphabet w/ Band ea. Side

Shoulder Hurdles (4-Cone) x 3 ea. Side

Snatch Development

Snatch:

E2MOM x 8:00=

Pause Power Snatch(Right Off Ground) + OHS + Pause Snatch

straight into

EMOM x 4:00=

1x Snatch

(Logging Heaviest Snatch)

Performance:

E2MOM x 8:00=

Low-Hang Snatch High Pull x 3 (Pause in Low Hang x 3s)

EMOM x 4:00=

Snatch Grip Deadlift x 3 + Jump & Knee Tuck x 3

(Logging Heaviest)

Metcon (Time)

21-15-9

-Rowing (Calories)

HR Push-Ups

(RX+ = Ring Dips)
PERFORMANCE: Same as COMPETITION

Cool Down

-Light Row x 2-3:00

-LAX Pec x 30-45s

-Foam Roll Quads x 45s ea. Side

then,

-60s Tall Sitting on Heels + 60-90s Cobra Stretch

Extra Gains

3 Sets for Quality:

-6 Single Leg RDL + DB Row x 6 ea. Side (RDL + Row= 1 Rep)

-Side Plank Clamshells x 15 ea. Side

1: Metcon (2 Rounds for reps)

5:00 AMRAP

45 Double Unders

15 MB Sit-Ups

50′ Double DB Overhead Walking Lunge (35/25)

-3:00 Active Assault Bike (250/175w)

2: Metcon (2 Rounds for reps)

5:00 AMRAP

15/12 Calorie Row

15 Wall-Balls (30/20)

15 Pull-Ups

-3:00 Active Recovery Assault Bike (250/175w)