Alpine CrossFit – CrossFit
3 Rounds: 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)
Snatch Tech Complex Build x 2-3 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**
Tabata Ring Plank(20s on 10s off x 8)
Tabata Superman with Band Around Knees(20s on 10s off x 8)
Banded 3-Way OH Stretch x 45s ea.
CrossOver Recovery Chord Series
Metcon (2 Rounds for reps)
6:00 AMRAP x 2 Rounds
5 DB Burpee Step-Ups
10 Fist-Stacked T2B
5 DB Thrusters
Immediately into 4:00 AB (250/200w)
A1: GHD Hip Extension (10-10-10 (10s Hold on Final Rep))
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.