Alpine CrossFit – CrossFit
Warm-up (No Measure)
Rowling Warm-Up x 8 Frames (Like Bowling but More Fun!)
-Each athlete rows as fast as possible but attempts to stop on exactly 100m (Full Pulls Only!). For every meter under/over 100m, the athlete performs 1x Burpee.
-Example: Annie rows and stops pulling at 81m but the rower goes all the way to 103m. Annie must perform 3 Burpee’s before her next round.
PVC/Barbell Weightlifting Warm-Up (Clean):
-Clean Pulls from Floor x 6
-Hang Muscle Clean x 6
-Pocket Power Clean x 6
-Thruster x 6
– Bent-Over Row x 6
A: Clean E2MOM x 20 Minutes (1-1-1-1-1-1-1-1-1-1)
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B: Metcon (Time)
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)