Thursday, August 16th: CrossFit


Thursday, August 16th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

General Warm-Up: 20/15 Cal Assault Bike at 300/200w

3 Rounds:

Partner A – 10 Single Leg Deadlifts

Partner B – 10 Single Leg Squats TnG to bench/box.

-Alt. Legs each Rounds

3 Rounds:

Partner sprints with bands around waist, length of the gym, switch rounds back and forth between partner.

-10 Air Squats After each Run for Running Partner.

Strength EMOM

Back Squat (1-1-1-3-3-3-1-1)

E2MOM x 16 (Back Squat)

First 3 Sets= 1 Back Squat (60-70-80%) then, 3×3 at 85% + 2×1 at 90%


Metcon (Time)

5 Sets for Total Time

A1) 200m Run

-30s Rest

A2) Box Jump Overs x 10 (24/20)

-30s Rest

A3) Hang DB Full Cluster x 5


-30s Rest

Run Scale=

-20/15 Calorie Assault Bike

Box Jump Over Scale=

– 10 Banded Good Mornings

Hang DB Full Cluster Scale=

-Lighten Load

Cool Down

Metcon (No Measure)

Cool-Down Series:

3-5:00 AB/Row Cool-Down

Paleo Chair x 90s-2:00

10 Cat-Cows (Slow & Controlled)

Forward Fold x 60-90s

10 Cat-Cows (Slow & Controlled)

Lying Knee Crossover Stretch x 60s ea. Side

Reverse Plank 2x 1:00 Accumulation

Extra Gains

Recovery! Any extra time today we want you to devote to recovery. ROMWOD, extra stretching & mobility session, or go outside and take a nice long walk. Blood flow & relaxation!