Alpine CrossFit – CrossFit
The 2018 CrossFit Frontier Masters Championship Registration is OPEN! We had an amazing showing last year and want to bring another amazing crew this year! Check out the link: https://www.crossfitfrontier.com/about-us/upcoming-events/2016-cff-masters-championship
Indoor Relay Warm-Up (No Measure)
50-100′ Each Movement
Lunge (Forward and Backward)
Side Lunges (Alternating)
Standing Toe Touches
High Knee’s (Forward and Backward)
Butt Kicks (Forward and Backward)
2×10 Banded Pallof Press ea. Side
-Feet Spread, Feet together, Feet In-Line, or Inside Foot Up (TOUGH!)
5 Rounds for Time:
300′ Farmers Carry (53/35)
**Every Drop of the KB’s= 10 HR Push-Ups**
Metcon (No Measure)
30-60s ea. Arm Banded Wrist Distraction
60s Banded Lateral Opener ea. Arm
60s Banded Hamstring Floss ea. Leg
Accumulate 60s Bottom of Push-Up/FLR Hold.
Functional Body Building! The goal of this training session is to hit smaller muscle groups and balance the body out from all the training we do. Focus on execution of the movement and tempo more than the weight moved.
A1: Split Squat (Farmer Carry) (6-6-6)
In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
3030 Tempo; 6 ea. Leg
A2: Bent Over Row (6-6-6)
31×2 Tempo; DB in Neutral Grip
B1: Single Leg Reverse Hyper (8-8-8)
31×2 Tempo; 6-8 ea. Leg
B2: Kneeling Single-Arm Press (8-8-8)
In a Lunge position, front rack press DB/KB to overhead then return. Pressing arm is on the Open hip side.
31×1 Tempo; 6-8 ea. Arm
C1: Side Plank Clamshells (15-15-15)
15 ea. Side