Alpine CrossFit – CrossFit
Warm-up (No Measure)
Part 1: 25/20 Calories on AB (200-300w), then..
4 Rounds w/ Partner:
Partner A – Single Leg Deadlift touching opposite hand to opposite foot (Keep back Flat!) x 10 ea.
Partner B – Pistol Squat to a Bench
2 Rounds w/ Partner:
Partner A – Lateral Banded Walks with High Pull= 5 Steps + 5 Pulls x 3 ea. Direction
Partner B – 15/12 Pushups, scale to knees if necessary
Back Squat (E2MOM x 16:00: 1-1-1-4-4-2-2-2)
First 3 Singles at 55,65,75%, then…
2×4 at 82.5%
3×2 at 87.5%
4 Sets for Total Time
A1) 50 Double Unders
A2) Ring Dips x ME UB
A3) Power Clean 220.127.116.11.1 (155/105)
75 Double Unders
Ring Dips Must be over 8 Repetitions
Power Clean 185/115lbs
Record Ring Dips as a Second Score
Double Under Scaling:
2:1 Single Unders OR 30s DU Practice
Ring Dip Scaling:
Banded Dips w/ Tempo 31×1
-Must Maintain Tempo including 1s at top.
Tempo Push-Ups 31×1
*Further scaling should be Tempo Push-Up variations.
Power Clean Scales:
-Scale weight for a Non-Hesitation Weight. We’re looking for minimal ground time despite having to break into singles.
Metcon (No Measure)
Banded 3-Way OH Stretch x 45-60s ea. Variation ea. Arm
Crossover Sym. Recovery Series (Take time on the tempo!)
Extra Gains Rest Day! Not the normal schedule but if you are eager to get some extra work in, give the 5K Paces from Monday a try!
Thursday will be Functional Body Building & Friday will be gymnastics Skill work!