Wednesday, January 31st: CrossFit


Wednesday, January 31st: CrossFit

Alpine CrossFit – CrossFit


A HUGE HAPPY BIRTHDAY TO OUR FEARLESS LEADER, OWNER, FRIEND, AND BAD A$$ Athlete Annie Brunner! Thank you for everything you do for the community and always being an uplifting presence in the gym!


PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through


-Leg Swings

-Sampson Stretch

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

Strength EMOM

Snatch (EMOM x 10 Minutes= 1 Rep )

Start at 60% and Build


Metcon (Time)

For Time:

100 Burpees

-EMOM= 3 Thrusters (155/105)

Rx+= 185/125

Masters (45+) Rx= 135/95

Note: This metcon begins with 3 Thrusters then proceeds to the burpee’s.

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5:00 AB or Row at Recovery Pace

Seated Straddle x 2:00 (Focus on breathing and opening midline/hips up)

60s Seated Knee Hug Across Body ea. Leg

30-45s Banded Bully ea. Arm

Extra Gains

A: GHD Hip Extension (10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Tempo: 3131

Take your time.