Thursday, July 19th: CrossFit


Thursday, July 19th: CrossFit

Alpine CrossFit – CrossFit

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When athletes say they aren’t attending Movie Night this Friday night at 7pm….

The Princess Bride for movite night this week!


Warm-up (No Measure)

400m Run, then…

Animal Walk Relay:

Inch-Worms (50′) + Bird Dogs x 10

Duck Walks (50′) + Shrimp Squats x 10

Bear Crawl (50′) + Side Plank (20s ea. Side)

Part 2:

Supine Banded Single Arm Alphabet ea. Side

Gymnastics Skill Work

Skill Work: Kipping/Butterfly Pull-Up Progressions

Metcon (No Measure)

10-15:00 Skill Progressions. Each station has a Kipping Pull & Butterfly Pull-Up variation from stations 3-5

1- Hollow Body Position

2- Hollow Pull-overs (Banded)

3: BB in Rack “Fall Away” Pull-Ups with feet on ground –> Feet on Ground Butterfly Pull-Ups

4: High Kip Mechanics (minimal hanging repetitions) –> Butterfly Hanging Bicycle

5: Jumping Pull-Ups w/ Pause at Top (Hollow Position)–> Butterfly Variation


Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

250/200m Row

3 Strict Pull-Ups + 5 Kipping Pull-Ups


1) 3 Banded Pull-Ups + 5 Kipping Pull-Ups

2)4 Banded Pull-Ups + 4 Banded Chin-Ups

Rx+= 3 Strict + 5 C2B Pull-Ups

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Lats x 60s ea. Side

-After initiating roll out, find a spot near lat/shoulder connection and hold the roller in that spot while you move the arm & shoulder in different directions.

CrossOver Recovery Series

Extra Gains

RECOVERY GAINS! “Extra” gains can be devoted toward the parasympathetic side of training just like the sympathetic side of training…and in a lot of cases, it’s more important.

Metcon (No Measure)

Mobility Gains:

-Log in to Alpine’s ROMWOD and hit up the “Warrior Series” today! It’s usually about 45-60 minutes long but your body will appreciate it!