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Friday, October 20th: CrossFit


Friday, October 20th: 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

Warm-up 2 Rounds for Comradery: (No Measure)

-10 cal AB

-10 Plow 2 Straddle

-10 Bow and Bends

-10 Junkyard Dogs (5 per person)


Warm-up (No Measure)

Rowing Technique Review:

-Foot Straps

-Sequence (Knees, hips, arms….arms, hips knees)

-Breathing with your pull.

– Consistent Pace & Damper Setting (500m Pacing= Smooth & consistent row)

Metcon (4 Rounds for time)

4 Rounds, each for Time

500m Row

12 Burpee’s Over Erg

-Rest 90s

Rx= 1:45-1:50/ 1:55-2:00 Pace; Scale= 1:50-1:55/ 2:05-2:10

Cool Down

Metcon (No Measure)

Cool Down Series:

– Couch Stretch x 90s ea. Leg

– Foam Roll T-Spine x 60s

– 20 Single Leg Hip Thrusts ea. Leg

– Accumulate 60s Side Plank ea. Side (Against Wall)

Extra Gains

Split Squat (Farmer Carry) (8-8-8)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.

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