Monday, July 16th: CrossFit


Monday, July 16th: CrossFit

Alpine CrossFit – CrossFit

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Let the new training cycle begin! Power, Speed, & Skill will be our primary focus for the next 6 weeks! Curious about it? Keep your eyes out for Coach Nates “What & Why” video today!


Warm-up (No Measure)

Teams of 3: 4 Sets

30s Bike

30s Shoulder Hurdle (L,R,L,R)

30s Bottoms Up KB Lunge (R,L,R,L)

One partner rides the bike, 1 partner performs shoulder hurdles for 30s, one partner performs 30s KB Bottoms up lunge on the designated side. Every 30s interval, partners alternate in that order x 4 rounds.

Shoulder Hurdle:

KB Bottoms Up Lunge:


Metcon (6 Rounds for reps)

2:00 On/2:00 Off x 6 Rounds

2:00 Clock=

200m Run (100m Out & Back)

ME DB S2OH (50/35)

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX Shoulders & Pec x 2-3:00

-Navigate tender & sore areas.

Banded 3-Way OH Stretch x 45s ea.

Banded Face-Pulls (2222) x 20-25 Repetitions

CrossOver I-T-Y x 10-15 Repetitions

Extra Gains

Extra Gains New Cycle: Aerobic Build (5K Progressions)

-These training sessions should be a seperate session from the primary training focus of the day. Today’s focus is building Aerobic Capacity towards a 5K Run. This progression will last 4 weeks.

Week 1 5K Progression (Time)

3 Sets

4×400 at 5K pace with 30s Rest

5:00 Rest b/w Sets

Post Overall Time without Rest intervals.