Wednesday, October 31st: CrossFit
Alpine CrossFit – CrossFit
Announcements
Favorite Halloween candy?? All of this strength work is sure to earn you a piece of it
**Special Note for 6:30am Endurance class, we will be doing the first Battle Series Workout**
Happy Halloween!!
Warm-up
6:30 am–follow the same warm up, then take 5-10 min on WOD prep. Your WOD is at the very bottom
Warm-up (No Measure)
General Warm-Up:
Part 1:
-10 Calorie AB Legs Only
-6 Calorie AB Arms Only
-10 Calorie AB
Part 2:
“I dream of Jeanie” x 10 ea. Side (Light Red Band on Rig)
10 Banded CrossOver OHS w/ Pause in Bottom
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch Development
Snatch Development: A) E2MOM x 8:00= Sn. Pull + Power Snatch + OHS (50%+)
**PoP: We’re shooting for position reinforcement in phases of the Snatch.
-Sn. Pull= Proper Bar Path & Balance
-Power Snatch= Proper Timing & Fast Hips
-OHS= Overhead Stability & Mobility
Back Squats and Russian Step Ups
Every 3 minutes, for 12 minutes:
-4 Back Squats @85% of your heaviest form last week, then right into 4 Alternating DB Russian Step ups,each leg(16/20″)
PoP: Get Explosive!
1- Solid Position & Bracing on Back Squats
2- Full Foot on Box for Step-Ups to ensure the best leg drive up.
3- DB weight needs to support speed on the step-up, not overall load.
Cool Down
400m Light Jog w/ MB Carry
Banded Tall Lunge x 60s ea. Leg
CrossOver Sym. Recovery Series (Take your time!)
Metcon (3 Rounds for time)
Rowing Intervals:
3x 1000m Row
Row 1= 5K Pace
Row 2 = 5K -2s Pace
Row 3= 5K -4s Pace
Rest 1:1
Metcon (Time)
3 Rounds:
15/12 Cal AB
SB Hug & Squat Hold x 30s
8 Burpees
Farmers Carry Walk x 100′
Metcon
6:30 am will hit this WOD today while the rest of you folks will have it on Friday. We want to get it in with Garik before he leaves town 🙂
2018 Battle Series WOD 1: (Time)
2 Rounds for Time:
-9 Box Jump Overs (24/20)
-18 Power Snatches (95/65)
-9 Box Jump Overs
-18 OHS
-9 Box Jump Overs
-18 Thrusters