Alpine CrossFit – CrossFit
Have you seen Alpines “Month of Awareness” Post for September? Head over to AlpineCrossFit.com and see all of our amazing Fundraisers our community is taking part in next month!
PVC Warm Up (No Measure)
2 Rounds, 10 of Each:
-Round the worlds
Midline Warm-up (No Measure)
1 min psoas march:
30 second wall sit
10 Bow and Bends
10 bird dogs
10 side plank crunch
10 kneeling band twists
Strength (not for time)
APRE-6 Push Press
Cycle Based on 82.5% Push Press Max:
-8 at 50%
-6 at 75%
-ME at 100%
-ME at 100% +/-
1st ME Set: 0-2=-20lbs,
5-7lbs= Stay the same
Death by Strict Pull-Ups (AMRAP – Reps)
“Death By”= EMOM athletes will perform the number of repetitions that minute represents.
Example: 1st Minute= 1 Rep. 2nd Minute= 2 Reps.
Athletes will continue until they cannot perform the Rx’d amount of repetitions within the minute.
All athletes will go to the 10 Minute Mark (If they miss a round, they will scale to a movement/standard they can finish the 10 minute window at)
Rx= Strict Pull-Ups or Chin-Ups
Scale 1= Banded Strict
Scale 2= 45 Degree Ring Rows
Scale 3= Double DB Bent-Over Row
Metcon (No Measure)
Barbell Mash-Up on UB x 60-90s ea. Arm (Tricep Roll Out, Pec Roll Out, Trap Roll-Out)
2×15 Banded Internal & External Rotations ea. Arm.
A1: Banded Tricep Extension (12-12-12)
A2: 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.