Alpine CrossFit – CrossFit
Warm-up (No Measure)
A) Partner 100m Row x 5 Sets ea.
-Partner Holds Plank while other rows 100m.
B) 2 Sets:
Single Arm DL x 8 + 50′ Briefcase Carry ea. Arm
12 Kettlebell Swing
20s Hollow to Arch Position
C) Warm-Up Snatch Grip Deadlift
Strength (not for time)
A1: Snatch Grip Deadlift (6-6-6-6)
80% of 4RM (2 Weeks Ago)
A2: Hollow Body Rock (30-30-30-30s)
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.
5 Rounds for Calories:
15s at 200/250w
-Note: In order to achieve Rx, you MUST stay within 15w of the Rx’d range for the first 15s.
Metcon (No Measure)
Light 400m Jog/Walk, then…
60s Tall Banded Lunge ea. Leg
60s Cobra Position Hold
2:00 Paleo Chair
A1: GHD Back Extension (10-10-10)
Set up GHD higher in the hip than Hip Extension set-up. Slowly, lower at the upper back/shoulders creating a controlled curve throughout the spine to end range of motion. Then return in the reverse, engaging lower back first and up into the shoulders last.
5151 Tempo; Nice and controlled.