Wednesday, June 21st (Competition; Out of Focus)


Wednesday, June 21st (Competition; Out of Focus)

Alpine CrossFit – CrossFit


A: Warm-up (No Measure)

200m Jog

W/ band around knees:

Monster Walk Lap Forward

Monster Walk Lap Backwards

Monster Walk Lap Lateral (Below knee)

10 Squats

W/ Out band:

10 Walking Lunges w. Rotation

10 Birddogs (5/Side)

10 Alt KB Halo (5/Side)

10 SA 1/2 Kneeling Bottoms Up KB Press (5/Side)

A: 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
2 Rounds w/ PVC pipe

1 round w/ barbell


Power Snatch + Hang Snatch (Full)

15 Minutes to Est. 1RM of Complex

WOD Review

Power Stroke (Shorter, condensed, quick recycle) v. Endurance stroke (Longer pull, lower damper setting, slower S/M rate)


500m Row (Time)

Max Effort 500m Row

Cool Down

400-800m Jog (Light to get HR down)

Mobility: Straddle w/ MB or Bench Assist (Sitting on heels and laying back as far as athlet eis capable) x 2 Minutes

Extra Gains

For Quality: Accumulate 30 Strict Toes-2-Bar

400m Sandbag Walk (UB Weight)