Alpine CrossFit – CrossFit
Knee Tag Warm-up (No Measure)
In pairs players try to tag their opponent’s knees, whilst at the same time trying to avoid them tagging their own knees.
-Winners move on to face each other
-Losers go to the toilet bowl
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
800m Run (Time)
Max Effort 800m Run
Death By Burpee’s (AMRAP – Reps)
Minute 1= 1 Burpee
Minute 2= 2 Burpee’s
Minute 3= 3 Burpee’s
-Continue this pattern until you cannot complete the Rx’d number of burpee’s within the minute.
5 Rounds (5 Minutes)= 15 Burpee
10 Rounds (10 Minutes)= 55 Burpee’s
15 Rounds (15 Minutes)= 120 Burpee’s
Start with a “Catch Up” round to make up for the minutes you were running. Example: My 800m Run took me 3 Minutes so I will perform the total of rounds 1, 2, and 3 burpee’s (6 Burpees) before starting minute 4.
Metcon (No Measure)
Barbell Pec Smash x 60s ea. Side
Banded 3-Way OH Stretch x 60s ea. Direction
Couch Stretch x 2 Minutes ea. Leg
800m UB Sled Drag Walk
Walking, facing forward, dragging a sled with weight that allows you to not stop moving.
Reverse Plank (Accumulate 2 Minutes )
Laying with feet and shoulders supported on boxes, but middle of the body is suspended without assistance.