Alpine CrossFit – CrossFit
Banded OHS (CrossOver Chords) x 5 w/ Pause in Bottom
Plate Hug RDL x 10
3-3-3 Push Up Matrix (Normal Hands, Staggered Hands)
Specific Warm-Up: Snatch Tech Complex Build x 2 Rounds:
Snatch Grip RDL
Pocket Muscle Snatch
Snatch Balance (1/4 Squat)
OH Lunge x 3-5 Repetitions ea.
4 Rounds for total time:
-8 Power Snatch(95/65#)
-12 lateral burpees over the bar
-8 Power snatch.
**2 minutes between rounds.(RX+ 115/75)
Tabata ring plank hold(20s on 10s off x 8)
Tabata Superman hold with band Around knees.
Banded 3-Way OH Stretch x 45s ea.
CrossOver Recovery Chord Series
Alt. EMOM x 30:00
1- 45s AB at 80% Pace
2- 10 Russian KBS + 5 Parallette Pass Through
3- 45s Row at 80% Pace
4- Single Arm P.Press x 6 ea.
5- 45s Alt. Step-Ups w/ Single DB Farmer Carry
6- Strict Pull-Ups x 6-8 UB +
20s Hollow Body Hold
Score= AB Calories + Row Calories + Step-ups
Coaches Note: You MUST still be able to perform the other minutes of performance to continue for the 30:00.