Friday, July 6th: CrossFit


Friday, July 6th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up: Increasing Effort (No Measure)

200m Jog


Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges


3 Round at Increasing Efforts:

10 Air Squats

10 Sit Ups


10 DU/20 Singles


Metcon (No Measure)

Pistol Skill Series:

Warm-Up Series: 3 Sets

8 Bowler Squats ea. Leg (Controlled eccentric)

4 Deck Squats

-Can’t deck squat from the floor? Try off of a box!

Part 1: Off Box Pistols (Weighted)

-Accumulate 20-30 Repetitions Off the box pistols with a plate (See Video). Try to progress to 90 degree’s or more (Full ROM) using the plate to help balance.

Part 2: Plate Assisted Pistol

-Accumulate 20-30 Repetitions of plate assisted pistols. If you weren’t able to maintain midline & position in part 1, use a box or bench to sit to for your repetitions. Maintain a smooth & controlled tempo.


Metcon (Time)

2 Rounds w/ Partner (Break up repetitions as you see fit):

-50 SDHP (95/65)

-40 Air Squats

-30 S2OH (95/65)

-20 Push Ups

-10 Pistols


-SDLHP/S2OH= Lighten the Load

– Pistols= Modify based on Pistols in Skill Work prior to Metcon WOD.

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & IT Bands x 45-60s LAX in Pec x 30-45s ea. Arm

Banded Lateral Opener x 45s ea. Arm

Pigeon Stretch x 60s ea. leg

Extra Gains

1×400: Sandbag Hug Walk (1x400m )