Alpine CrossFit – CrossFit
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Warm-up (No Measure)
First, 500 Meter Row, then…
A – 5-10 Repetitions: Kipping Motion (Round 1)–> Kipping Pull-Up (Round 2) –> Kipping C2B Pull-Up (Round 3)
B – Hand Release Push Ups x 10-15
C – Butt Kick Down the Rig –> Frankenstein Back
D – Top of Dip Holds x 3s + 3s Eccentric x 3 Repetitions
Strength (not for time)
Parts A & B of today will be gymnastics strength focused! You will have a 6:00 clock for each component to place your score. If you find yourself needing a variation, check the comments below. You’ll need to go to “Add a Performance” to log your weight or repetitions for a different movement. Keep in mind that at 12:00 the 1-Mile Run starts no matter what!
A: Weighted Chest to Bar Pull-Ups (1-1-1-1-1)
1- Weighted Pull-Up (Overhand; Not C2B)
2- Weighted Chin Up (Supinated)
3- Strict Pull-Up x ME x 3 Sets
4- Chin-Over Bar Hold x 3 Sets
B: Weighted Ring Dips (1-1-1-1-1)
1- Weighted Dip (Not Rings; Use Matador or Box)
2- Strict Dips x ME x 3 Sets
3- Wtd. Push-Ups x 3-5 Reps for Best Weight
1-Mile Run for Time! Find your stride & try to push yourselves for the last component today! If you’re needing a scale, try:
1- 1500m Row
2- 1500m Ski
3- 100/80 Calories for Time Assault Bike
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (No Measure)
-Foam Roll Calves & Hamstrings x 60-90s
-Wall Achilles Stretch x 45-60s ea.
-Banded Hamstring Floss x 60s ea. Leg
Shoulders are warm & engaged, legs and back are warm….SNATCH!
A: Snatch Pull + Snatch (E2MOM x 14:00 (7 Sets)= 1 Series)
Start at 65-70% and Build
B: Snatch Grip Deadlift (3-3-3)
All sets at 95-105% of A