Tuesday, August 14th: CrossFit


Tuesday, August 14th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

General Partner Warm-Up: 3 Sets

100m Rowling ea.

-Total up number of burpee’s & perform at the end of the 3 sets.

Part 2: 2 Rounds

Partner A – 8 Cal AB Arms Only

Partner B – 15 Single Leg Jump Rope (switch legs each round)

Part 3: 2 Rounds

Partner A – Banded Pallof Press x 8 ea.

Partner B – Superman Hold while partner does Pallof Press


1: Metcon (Time)

For Time:

400/300m Row for Time

-Rest 4:00

2: Metcon (AMRAP – Reps)

3:00 AMRep

400m Run

ME DB Burpee Step-Ups (50/35lbs)

-Looking for 90 degree’s in the knee.


400m Run= 400m Ski

Lighten Load for DB Burpee Step-Ups

-4:00 Rest

3: Metcon (Time)

For Time:

40/30 Calorie Assault Bike

-Rest 4:00

4: Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP:

30 Double Unders

20 Goblet Cossack Squats (50/35)

10 Toes 2 Bar


-DU’s= 60 Single Skips

-Goblet Cossack Squats= Lighten Load

-T2B= Hanging SL Raise (Above hips) OR Hanging Knee Tuck (Above Naval)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads x 60s ea. Leg

Banded Lunge Hold x 60-90s ea. Leg

Cobra Stretch x 2:00

Plank x 3:00 Accumulation

Extra Gains

Handstand Practice!

Metcon (No Measure)

6 sets of:

Three-Quarter Handstand on Wall x 15 seconds

*If having your body at a 45 degree angle is too easy, increase the difficulty by moving your hands closer to the wall.

2 Sets of:

– Donkey Kicks x 15 reps

– Finger Presses x 20 reps @ 1010

– Hand Plank Shoulder Taps x 30 reps