Alpine CrossFit – CrossFit
Full Body Warm-up B (No Measure)
3 Rounds for Fun
With a partner:
7 (each person) wall ball shots over the bar Light weight ball
7 (each person) Medball toss situps to partner
7 “Low 5” Push-ups with partner
5 Minutes Mobility of your choice
Gymnastics Skill Work
Kipping Pull-Up Warm-Up (No Measure)
Skill Progression (3-5 Repetitions x 2-3 Rounds each)
Hollow and Arch Drill (On Floor)
Hollow and Arch Drill Hanging
Jump to Push-Away into Kip
Big Kip Practice (Hips up!)
Kip Pull Up Singles
Pull-ups (ME-ME-ME )
3xME (60s Rests b/w efforts; Scaling If no Kipping Pull-Ups= 3-5 Hanging Kips + ME Ring Rows x 3 Sets)
Metcon (No Measure)
Alternating EMOM x 15-Minute
1- Single Arm DB Power Clean x 3ea Arm
2- Feet in Rings Knee Tucks x 10
3- Strict Chin-Ups x 6-8
Single Arm Power Clean: Start with Non-Dominant Arm. Pick a Tough Weight for that arm.
Warm-up (No Measure)
Accumulate 90s Wtd. Plank + 90s Tabletop Bridge Banded Bow n’ Arrow Stretch x 90s ea. Arm
A1: Double DB OH Tricep Extension (12-12-12)
Neutral Grip with DB’s. Hold DB’s overhead and bend only at elbows allowing DB’s to go behind head. Try to maintain midline tension.
A2: Bent-Over Supinated Row (12-12-12)
In a bent-over position (back flat/chest parallel to floor) turn grip supinated (palms up) and grip the barbell. In a straight line, retract scapula and pull the barbell into mid-chest. Then return to the floor.
2s Pause at Top of each Rep.
A3: 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.