Alpine CrossFit – CrossFit
It’s Regionals Week! Friday, Saturday, and Sunday our very own Team Alpine & Vinny Casey will be throwing down with the best in the South Region in the next phase of qualifying for the 2018 CrossFit Games! ,It’s Regionals Week! Friday, Saturday, and Sunday
Full Body Warm-up E (No Measure)
3 Sets of the following-
5 Bird-Dogs ea. Side
20s Side Plank ea. Side
5 Roll-Up Sit Ups (Slow & Controlled)
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
“Sage at 20” (AMRAP – Rounds and Reps)
20 Thrusters (135/95 lb)
-Note: Choose a challenging but capable weight.
Thruster: 115/75, 95/65, 55/35
Pull-Ups: Banded Strict Pull-Ups, Jumping Pull-Ups
Burpee’s: Box Burpee’s.
Metcon (No Measure)
3-Way Banded OH Stretch x 30-45s ea.
then, 2-3 Sets
KB Arm-Bar x 2-3 ea. Arm
Tall Lunge Hold x 30s ea. Leg
A1: Single Arm DB Row (6-6-6-6)
(2s Pause at the Top)
A2: Top of Ring Postiion Hold (1-1-1-1)
x 20-30s. Rest 2 min
A3: 45 Second Sorrenson Hold (45-45-45-45)
Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.