Alpine CrossFit – CrossFit
Barbell Cycling, Breathing mechanics, and a lot of technical focus….thats whats in store at 5:30pm for our Specialty Open Prep Class tonight! Be sure to sign up to reserve your spot!
Full Body Warm-up E (No Measure)
1:00 Couch or Pigeon Stretch per side (athlete choice)
1:00 each way on 3-way overhead mobility
10 Air Squats
10 Scorpions on Stomach (5/side)
10 Front Squats w Empty Bar
10 Kips on Rig or 10 Pull-Ups
Front Squat (E2MOM x 12 Minutes= 1 Rep)
Start at 70% and Build
Metcon (AMRAP – Reps)
Death-By-KB Swing 2’s
1st Minute= 2 Reps
2nd = 4 Reps
3rd= 6 Reps
Continue adding 2 reps each round until you cannot complete the number of repetitions required for that round. Score is total Repetitions
1 Round= 2
2 Rounds= 6
Metcon (No Measure)
Accumulate 60-90s Active Pigeon Stretch (Move a bit to shift the pressure around)
Accumulate 2:00 Forearm Plank w/ Lateral Leg Swings from Position.
Perform 15-20 Banded Face-Pulls for quality.
A1: Landmine Anti-Rotation (12-12-12 (6 ea.))
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.
A2: BW Lunge (No external Load) (30-30-30)