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Thursday, October 5th: CrossFit


Thursday, October 5th: CrossFit

Alpine CrossFit – CrossFit


A very HAPPY BIRTHDAY to Coach Ian! May your day be filled with epic training, dancing, and on-point sock wearing!


Full Body Warm-up A (No Measure)

Run 400

then: 2 rounds

10 Ball Slams

10 OH Lunges w/ ball

10 Ball Slams

10 Up/Downs w/ ball

Kipping Pull-Up Warm-Up (No Measure)

Skill Progression (3-5 Repetitions x 2-3 Rounds each)

Hollow and Arch Drill (On Floor)

Hollow and Arch Drill Hanging

Jump to Push-Away into Kip

Big Kip Practice (Hips up!)

Kip Pull Up Singles

Strength (not for time)

20 Minutes to Establish the Following Maxes:

Weighted Pull-Ups & Dips

Max Effort Strict Pull-Ups & Dips

Weighted Pull-ups (Est. 5RM )

Weighted Ring Dips (Est. 5RM )

Pull-ups (ME-ME-ME-ME)

Dips (ME-ME-ME-ME )


Metcon (Time)

For time:

30 Cal AB

30 Burpee’s

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Light 800m Jog or Row

Banded Lunge Position x 90s ea. Leg (Focus on Hip Flexor, not arching the back)

Accumulate 60s Hollow Body Hold

Accumulate 60s Side Plank ea. Side

Extra Gains

Metcon (No Measure)

5 Rounds for Quality:

4 Turkish Get-Ups (2 ea. Arm)

Sandbag Squat x 6 (3211 Tempo)

GHD Sorrenson Hold x 30s

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