Alpine CrossFit – CrossFit
Good Luck to all our Youth Athletes throwing down this weekend at the Rocky Mountain Junior Jam at CutThroat CrossFit! ,Good Luck to all our Youth Athletes throwing down this weekend at the Rocky Mountain Junior Jam at CutThroat CrossFit!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Banded Good Mornings for Back-Extensions
Ring Rows for Pull-Ups
Push-Ups or Bench Dips for Dips
Hope you’re feeling…..CHIPPER! There are a lot of components in this Metcon so we’re going to take our time making sure each scale & pattern is warm.
15 KBS (70/53)
30 Wall-Balls (20/14)
15 Muscle-Ups (Scale: 2:1 Ring Pull-Ups w/ Kipping Allowed)
30 Alt. DB Snatch (50/35)
30 double Unders
15 S2OH (135/95)
30 Bent-Over Row (135/95)
30 Lateral Burpee’s
150′ OH Lunge w/ Plate from Bar (45/25; Scale for numbers=40 Lunge Steps)
Metcon (No Measure)
Banded 3-Way OH Stretch x 45s ea.
Scapular Retraction Push-Ups x 30-45s.
30s Side Plank ea. Side
100′ Bottoms Up KB OH Carry ea. Arm
A1: Single Front Rack Split Squat + Kneeling KB Press (6+6, 6+6, 6+6)
Perform all designated repetitions of Single Front Rack Split Squat, then KB Press in Kneeling Position following final repetition.
6 Tempo Split Squats (3131) + 6 Presses from Bottom (31×2) ea. Side
A2: GHD Hip Extension + Supine KB Single Arm Row (12 + 6 ea. x 3 )
12 GHD Hip Extensions w/ 2 KB’s in Hand. At top of final rep, hold position and alternate Single Arm KB Row ea. Arm x 6 Reps ea.
B1: Dumbbell Hammer Curl (10-10-10)
In a neutral grip with DB’s, curl weight from your sides to a double front-rack position, then return. Keep under control and minimize hip movement.
B2: Banded Tricep Extension (15-15-15)