Monday, April 9th: CrossFit


Monday, April 9th: CrossFit

Alpine CrossFit – CrossFit

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Welcome to a New Programming Cycle! This programming cycles theme is “Strong, Stable, & Sustain”. Curious to what that means? Check out Coach Nates blog write-up on


Warm-up (No Measure)

A)2 Sets

60s Bike

30s Inch-Worm to Cobra

30s PVC Front Rack Lunge

B) 3 Sets:

Double KB/DB Front Squat x 3-5

3-5 Broad Jumps

Strength (not for time)

1: Front Squat (Est. 1RM Front Squat in 10:00 )

Rest 6:00

2: Front Squat (E10s= 1-Rep at 60% of 1)


A1: Pocket Muscle Snatch (EMOM x 4 Minutes= 3 Pocket Muscle Snatch )

Bar starts at hip. Athletes bend knee’s & keep shoulders behind bar. Use upward drive of hips and shrug to pull bar into overhead position with no redip/catch of the hips.
35-45% Snatch

A2: Hang Power Snatch + Sn. Balance (EMOM x4 Minutes = Hang-Pwr. Snatch (2) + 2 Sn. Bal)

50-60% Snatch Max

A3: 3-Position Pull + Snatch (EMOM x 4 Minutes= 3-Position Sn. Pull + Snatch)

Athletes will perform a snatch pull stopping at:

Off Floor



then finish the pull. They will then proceed back to the floor for a complete reset of position and perform a Snatch.
65-75% Snatch Max

Cool Down

Metcon (No Measure)

Cool-Down Series:

400m Light Jog

LAX in Lower Trap x 30-45s ea. Side

Banded 3-Way OH Stretch x 30s ea. Side

Banded Lunge x 60s ea. Leg

Extra Gains

Metcon (Time)

For Overall Time:

800m Run x 2 (Rest 1:1; Negative Splits)

-Rest 5:00

400m Run x 4 (Rest 1:1; Negative Splits