Monday, July 2nd: CrossFit


Monday, July 2nd: CrossFit

Alpine CrossFit – CrossFit

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Who’s ready to COMPETE! Saturday, July 14th will be our Alpine In-House Competition. We will have 3 workouts for competitors to throw down and see who the Fittest in the Box is! Keep an eye out for more announcements as we get closer to competition day!


Full Body Warm-up A (No Measure)

Run 400

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed


Metcon (Calories)

Alt. EMOM for Explosiveness! x 9:00

1- DB Power Snatch x 12 (50/35)

2- MB Sit-Ups x 15

3- 15s Row Max Effort for Calories

Score= 3 Rounds of Rowing Calories Combined

Rx+= 70/50

Strength EMOM

Front Squat + Jerk (E2MOM Until Failure= 2 F.Squat + 1 Jerk)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Lats x 60-90s ea. Side

Banded Tall Lunge (Active) x 60s ea. Leg (Start on Opposite stance of Split Jerk)

Reverse Plank Hold 2x 1:00; During rest, perform 30 Single Leg Glute Bridges ea. Leg

Extra Gains

A1: Single Arm Bench Press (12-12-12)

A2: Pendlay Row (6-6-6)