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Friday, August 18th: CrossFit


Friday, August 18th: CrossFit

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


2 Rounds

10 Air Squats

10 Push-Ups

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.

Cool Down

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

Extra Gains

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.

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