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Monday, October 16th: CrossFit


Monday, October 16th: CrossFit

Alpine CrossFit – CrossFit


Let the New Training Block BEGIN! If you have any questions about what this training block entails, reach out to Coach Nate ( and he’ll answer ANY questions 🙂


Warm-up for Squats (No Measure)

3 min on AB or Rower then…

1:00 ankle mobility

3 Rounds:

-10 Bottom of Squat Hip Rotations

-10 each leg weighted internal/external rotations

-10 skaters

-5 jump squats



Strength (not for time)

Seated Box Squat (6-6-6-6)

With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors.

Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
2-3 Warm Up Sets

Building Working Sets (4 Sets)

At/Slightly Above Parallell

Slow Tempo Eccentric

Rest 2-3 Minutes b/w Sets


Metcon (4 Rounds for time)

200m Run (Stride, not sprint)

Snatch Grip Deadlift x 6 (50-55% DL)

12 Box Jump w/ Step-Down (24/20)

30s UB Forarm Plank

4 Rounds (Rest 60s b/w Rounds)

Cool Down

Metcon (No Measure)

Cool Down Series:

Pigeon Stretch x 60s ea. Leg (Vary Position)

60s Seal/Cobra Position (Light Stretch)

20 Bird-Dogs (10 ea. Side; Slow and Controlled)

Extra Gains

A: Side Plank Band Rows (15-15-15)

x 15 ea. Arm -Rest 90s

B: 45 Second Sorrenson Hold (45-45)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.
2x45s Hold; Weighted

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