Wednesday, October 31st: CrossFit


Wednesday, October 31st: CrossFit

Alpine CrossFit – CrossFit

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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!!


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)


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

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′


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