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Friday, August 17th: CrossFit

16
Aug

Friday, August 17th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


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!

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Modifications:

Banded Good Mornings for Back-Extensions

Ring Rows for Pull-Ups

Push-Ups or Bench Dips for Dips

Metcon

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.

Metcon (Time)

For Time:

15 KBS (70/53)

30 T2B

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)

Cool Down

Metcon (No Measure)

Cool-Down:

400m Jog/Walk

Banded 3-Way OH Stretch x 45s ea.

Scapular Retraction Push-Ups x 30-45s.

3 Sets:

30s Side Plank ea. Side

100′ Bottoms Up KB OH Carry ea. Arm

Extra Gains

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

Rest 60s

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.

Rest 60s

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.
Tempo: 3131

Rest 30-60s

B2: Banded Tricep Extension (15-15-15)

Tempo: 31×1

Rest 30-60s

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