Alpine CrossFit – CrossFit
We are just a couple weeks out from our new programming cycle! What do you want to see more of? Less of? We’ve spent time the time getting you strong, stable, and able to sustain varying time-frames of metcons. We want to hear from you for the next cycle!
Full Body Warm-up C (No Measure)
“Rowling” 8 Rounds
Land exactly on 100m
For every 1 meter you are off +/- then do 1 burpee
50 Wall-Balls (20/14)
*30s Clock Work/ 30s Rest
Every Minute, athletes must switch movements.
Rx+= Burpee Box Jump (20in) + 30/20 Wall-Ball
-You’ve got 30s to get as many reps as you can. Can you sprint 3-4 times max effort? Are you going to strategize even sets? Game on for Fastest Time!
Strength (not for time)
A1: Sumo Deadlift (6-6-6)
3131 Tempo at 70-75% 4RM
A2: Strict Toes-To-Bar (ME-ME-ME )
AMREP -2 (Save 2 in the tank)
A3: Single Leg RDL (8-8-8)
Use box to support foot if needed. In a slightly bent-knee position, hinge forward loading glute and hamstring as far as ROM allows, then return to upright position (all on one leg). Finish entirety of reps on one leg before alternating.
Opposite Leg on Wall
8 ea. Leg
Metcon (No Measure)
Barbell Hamstring Tack n Floss x 45-60s ea. Leg
Forward Fold x 90s Accumulation
Deep Lunge x 60s ea. Leg
A1: Banded Tricep Extension (15-15-15)
A2: Dumbbell Hammer Curl (12-12-12)
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.