Alpine CrossFit – CrossFit
Jump-Rope + Body Weight Warm-Up (No Measure)
30s Single Skips
8 Sampson Lunge
30s Alternating Legs Jump Rope
8 Inch Worm
30s Lateral Jump Rope
8 Plow to Straddle
30s Double Under Practice
Then, 3-5:00 Hip Mobility.
3 Rounds for Time:
50 Double Unders
Rx+= Unbroken DU Sets
Strength (not for time)
A1: Floor Press + Turkish Get-Up Combination (6+3 x 3 Sets )
Perfor the designated number of single arm floor press. Then, upon extension of the final repetition begin the designated number of turkish get-ups. Finish on one side prior to starting the other.
A2: Single Arm DB Row (6-6-6 ea. (Tempo: 31×2))
(2s Pause at the Top)
A3: Hollow Body Rock (12-12-12)
Open to an engaged hollow body position. Using only midline muscles, rock forward & back maintaining a rigid midline. If shoulders or legs begin to drop, reset and continue.
Metcon (No Measure)
60s Cobra/Sphynx Position
60s Banded Hamstring Floss
Accumulate 3:00 Paleo Chair
A1: Back Rack Split Squats (6-6-6-6)
Much like a back-rack lunge, but instead of removing the foot each repetition, the athlete will just go through Concentric/Eccentric with fixed foot position.
6 ea. Leg
A2: Landmine Anti-Rotation (8-8-8-8)
Much like landmine floor to overhead, but in this movement the legs and torso remain rigid. Only the arms cross and rotate with the end of the landmine/barbell from in front & overhead to near the hip. Top arm remains straight while lower arm can bend.
4 ea. Side