Monday, November 5th: CrossFit


Monday, November 5th: CrossFit

Alpine CrossFit – CrossFit

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Who’s excited to get this week started?


Everyday Warrior Series Deadline for WOD 1 is today! Have you OFFICIALLY signed up?

We understand the 24/7 hour access is not for everyone, and that is totally okay! If you are not intrested in 24/7 access, we are going to have those athletes offically “Opt Out” of it this week, here’s why…


Partner AB:

2 Rounds of:

Partner Shoulder Only (Chest on Seat) AB x 30s while Partner Holds Plank

Part 2:

2 Rounds:

-Kang Squat w/ Plate Hug & Raise at Bottom of Squat x 10

-Lateral Bear Crawl (Length of Rig ea. Side)

-OH Banded Alphabet ea. Side

Deficit DeadLift

Standing on no bigger than 45# Plate.
E2MOM x 8:00(4 Sets)=

3-Rep Deficit starting at 87% of 5RM (2 Weeks Prior) and building

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes(3 Sets):

-20 Plyo Push Ups

-20 Power snatches(95/65#)

-20 Pull ups

1- Looking for repeatable efforts between rounds.

2- Scales should support continual movement with minimal breaks.

3- Each round should take a maximum of 4:00.


Plyo Push-Ups= Single Arm Plate Push Up

Power Snatches= 75/55, 65/45, or Sub. DB Snatch

Pull-Ups= Jumping Pull-Ups/ Ring Rows

Cool Down


-LAX Ball in Shoulder (Take your time here! Feel out Pecs, Lat Head, Trap & Sub Scap areas)

-Banded 3-Way OH Stretch x 45s ea.