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Tuesday, February 20th: CrossFit


Tuesday, February 20th: CrossFit

Alpine CrossFit – CrossFit

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Getting everything ready for Open Workout 18.1? Head over to and check out Coach Nates blog on factors that can hurt or help your open performance. He might highlight some areas you didn’t even think about!


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)

Back Squat (8-6-4-4 (65%, 70%, 75%, 80%) )


Metcon (4 Rounds for time)

4 Rounds (Each for Time)

6 Burpee Over Rower

15/12 Calorie Row (Ea. Round for Time)

-Rest 2:30 b/w Sets

This is meant to be a SPRINT! Do not take your foot off the throttle until that last calorie is rowed 🙂

Cool Down

Metcon (No Measure)

Cool-Down Series:

5:00 Row or AB at Recovery Pace

Accumulate 90s Banded Lunge ea. Leg

Banded Lateral Opener x 45s ea. Arm

Accumulate 2:00 Bridge Position

Extra Gains

A1: Weighted Step-ups (16-16-16)

3×8 ea. Side

Single Front Rack Carry for Load

A2: GHD Hip Extension (12-12-12)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

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