Tuesday, June 20th (Practice; Squat Deload + CPh Short)


Tuesday, June 20th (Practice; Squat Deload + CPh Short)

Alpine CrossFit – CrossFit


Attention Athletes!

We are asking that you please sign-in to Nate’s weightlifting class tomorrow night. In order to optimize this classes structure, we need at least 2 sign-ups, with max 6 sign-ups for the class to happen. Take advantage of this time and sign-up as you read this 🙂


Leg Warm-up A (No Measure)

2 Rounds:

2 Minutes cardio–either run or assault bike

15 Air Squats

10 Ultimate Stretch

15 Goblet Squats

10 Plow to Straddle

5 Minutes Coaches Choice Mobility

Squat Therapy (No Measure)

Bar Holds: Grab a bar racked

higher and closer than your normal reach at bottom of squat, then settle into perfect bottom with chest, head, hands, arms,

shoulders, and back higher than usual. Find balance, let go, repeat closer and higher

Box (MB) squatting: Squat to a ten inch box, rest at bottom

without altering posture, then squeeze and rise

without rocking forward. Keep perfect posture at



Back Squat (5-5-3-3-1-1)

E2MOM x 12 min:

5 at 60%,

5 at 65%,

3 at 70%,

3 at 75%,

1 at 80%,

1 at 85%


Metcon (No Measure)

Alternating EMOM x 15 Minutes

1- Jumping Lunges x 12

2- 4-6 Lying Rope Climbs (Laying on floor, pulling to standing position)

3- SlamBall then Chest Pass into wall x 6-8

Cool Down

Foam Roll Quads x 30-45s ea. + Foam Roll Back (Emphasis on T-Spine Extension) x 30-45s

Couch Stretch x 90s ea. Leg

Extra Gains

CrossOver Symmetry IronScap Series

Accumulate 2 Minutes Side Plank ea. Side (Heels, Shoulders, Butt against wall)