Wednesday, September 27th:


Wednesday, September 27th:

Alpine CrossFit – CrossFit


We have had a TON of new athletes graduate through our new Foundations Program. If you see a new face, introduce yourself and make sure they feel welcome! We have an awesome community to showcase!


Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

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

Strength (not for time)

Snatch Balance (3-3-3-3-3)

E2MOM = 3 Reps at 45-55%


Metcon (Time)

“Broken WOD”

A1) 100′ Opposition Carry (R-Farmers & L-Waiter/ L-Farmers & R-Waiter; 50’ ea.)

-Rest 20s

A2) AB x 20/15 Cals

-Rest 20s

A3) Power Snatch x 4 (Rx= 135/95)

-Rest 2:00 x 4 Rounds

-For Overall Time (Be honest on rest periods!)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Banded 3-Way OH Stretch x 30s ea. Direction

Couch Stretch Acc. 90s ea. Leg

Accumulate 90s Bridge Position

Extra Gains

CrossOvery Recovery Series

Proceed Through the Recovery Circuit on the CrossOver Symmetry Chords.