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Wednesday, October 4th: CrossFit


Wednesday, October 4th: CrossFit

Alpine CrossFit – CrossFit


Alpine’s Weightlifting meet is in the books for December 9th! Who is going to be there?! Registration will open soon for Alpine athletes. Email if you would like to lend a hand 🙂


Warm-up (No Measure)

3 Rounds:

45s AssaultBike

6 Inch-Worms

6 Single Leg RDL ea. Leg (Controlled w/ KB)

6 Russian KBS

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (3-3-2-2-1-1)

E3MOM x 18 Minutes= Back Squat 3 at 70%

3 at 75%

2 at 80%

2 at 85%

2×1 at 90%

Strength (not for time)

Pause Sn. Pull (at knee) + Hang Sn. Pull + Sn. Pull (1-1-1-1-1 (5 Sets))

Heavy Sn. Pull Complex: 5 Sets (Rest as Needed) Pause Sn. Pull (at knee) + Hang Sn. Pull + Sn. Pull (no pause)
80-90% Max

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Accumulate 2:00 Plank (Wtd= Optional)

Accumulate 20 Single Leg Glute-Bridge ea. Leg (2s Pause at Top; 5s Eccentric)

Light 5-10 Minute Row or AB

Extra Gains

A1: Landmine Floor to Overhead Rotations (8-8-8)

Start with mobile end of barbell on one side of the body. In a raising and rotating motion, bring to overhead & out in front of body in an athletic stance. Then return to opposite side of the body all the way to the floor.

A2: Tall Box Jumps (5-5-5 (No rebounding))

Chose a height that is challenging. No step into the jump.

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