Tuesday, July 17th: Competition


Tuesday, July 17th: Competition

Alpine CrossFit – CrossFit


Warm-up (No Measure)

400m Run + 2 Rounds

5 Inch-Worms

10 Banded Good Mornings

5 Wide-Grip Hanging Scap Retractions

10 Walking Lunges

5 Russian KBS

Warm-up (No Measure)

Snatch Grip Deadlift Review

-Set Up off Floor

-Torso Position/Tension

– Hips back!

Strength (not for time)

Snatch Grip Deadlift (6-6-6-6)

15 Minutes to Establish 6RM


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30 Double Unders

15 T2B (Scale= Lying Toes-2-Rig OR Toes to Rings)

12 Single Arm KB OH Lunge (6 steps ea. Arm)

Cool Down

Banded Bully Stretch x 60s ea. Arm

Forearm Scap-Retractions x 30 Reps (Slow and Controlled)

Extra Gains

Turkish Get Up (20)

Accumulate 20 Repetitions for Quality (10 ea. Arm)

CrossOver Symmetry IronScap Series

*See IronScap Char on CrossOver Chart*