Friday, January 26th: CrossFit


Friday, January 26th: CrossFit

Alpine CrossFit – CrossFit


Any big weekend plans (Other than Howl at the Moon)? Don’t miss out on THE Jared Flemming leading this Saturday’s AM classes at Alpine! Given his athletic history, you can venture a guess as to what the workout might be….


Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Warm-up (No Measure)

Warm-Up Post Garbage Ball: 3-5 Rounds

3 Wall Walks

5 BIG Kips on the Rig

7 MB Clean (Full)

5 Alt. DB Snatches (Start Light)

WOD Review

Open WOD Format! This workout is very similar to CrossFit Open style workouts released. They are diverse & complimentary in movement patterns BUT also fatigue areas of the body in different ways. This particular workout is mostly about BREATHING. Every movement can be a controlled movement to keep your heart-rate relatively low so you can push until the very end. Looking at this workout, you will have things you are more comfortable with and things you are just not comfortable with. Try to maintain the same mindset throughout: Breath, keep moving, if you rest make it quick and get back to work.

Wall-Balls: Breath & Break up sets to where IF you must rest, it’s a short rest. Sets of 15-25 with 5s rest will make this go pretty quick. 15 & 6×10 is similar but slightly more breaks.

60 Calorie Row: Don’t try to rush this! You will be going into a weighted movement after this, so unless you are cutting the time close try to keep this at a smart pace so you can attack the weighted implement as soon as you are done.

Alt. DB Snatches: Remember the new standard! The DB must pass beyond the eye-level of the athlete before it can exchange hands. If you’re feeling good, switch quickly and use built up tension to chain lifts together. If you’re tired, exchange on the ground to give your arms a bit of a rest in transition.

Chest to Bar Pull-Ups: BIG KIPS!


Metcon (AMRAP – Reps)

14 Minute AMRAP:

75 Wall-Ball (20/14#)

60 Cal Row

45 Alt. DB Snatches (50/35lbs)

30 C2B Pull-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

3:00 AB/Row (Light)

Accumulate 90s Couch Stretch OR Seated Straddle x 2:00

Banded Lateral Openers x 30-60s ea.

Accumulate 30 Scapular Retraction Push-Ups

Extra Gains

CrossOver Symmetry IronScap Series (Complete 1 Series )

*See IronScap Char on CrossOver Chart*