Alpine CrossFit – CrossFit
October 18th is the 2018 CrossFit Frontier Masters Championships in Cheyenne, Wyoming! We had an amazing crew last year. Who’s down to represent this year?,October 18th is the 2018 CrossFit Frontier Masters Championships in Cheyenne, Wyoming! We had an ama
Crab Walk Soccer (No Measure)
Warm-up (No Measure)
A – Rope Climb from Seated/Floor to standing or just off ground x 2 repetitions
B – 4 Strict Pulls Ups/Jumping Pull Ups with 3s Negative
C – Suicide Sprint by Rig: 10′- 20′ 30′- 40′
10:00 Rope Climb Practice: Take this time to work your scale & try to feel it out.
5 Rounds for Time:
3 Rope Climbs (Legless)
-Indoor Ropes= Climb from a seated position on floor for Rx/Legless. If you choose to foot hook, you may start standing but hands must start at chest level for first foot hook.
-Outdoor ropes= Climb to top of rig. Jump starts are allowed.
-Use of feet: For this particular workout, using the feet is considered a scale.
-Lying Rope Climb to Standing (Must maintain straight body position) + 1 Pull to get feet off ground x 5 Repetitions
– Fist Stacked Knee Tucks x 6 + DB Bent-Over Row x 6 (35/25)
Metcon (No Measure)
LAX/Barbell Roll Out Forearms & Lats x 60s
Foam Roll Back/Lats w/ Static Extension Hold x 30-60s
Banded Wrist Distraction x 45-60s ea. Arm
Banded Hamstring Stretch (Rig Anchored) x 60-90s ea. Leg
Rest up and get ready for the 3-day Holiday weekend!