Tuesday, November 28th: CrossFit


Tuesday, November 28th: CrossFit

Alpine CrossFit – CrossFit


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Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Skill Work:

1: Metcon (No Measure)

I don’t have HSPU…Yet: 2-3 Rounds

Tripod Mule Kick x 3

Tripod Straight Leg Pike x 3 (Slow & Controlled; Both feet)

Tripod Single Leg Pike x 3 ea. Leg

-Note: All of these can be varied to floor or box positions.

Following Tripod Kick Work, Perform 3×3 Kipping HSPU Attempts with an Elevated AbMat (Plate + AbMat). If you have trouble with the Tripod Position, continue with practicing the most troublesome Tripod Kick Variation

Metcon (No Measure)

I have HSPU but want to keep building: 5 Rounds of….

3-5 Tempo HSPU (31×1)

-Rest as Needed b/w Sets and try to increase from the floor to a slight deficit.


A1: : Metcon (Calories)

5 Minute Assault Bike

-Maintain 400/300 Watts the entire 5 Minutes

Immediately into….

A2: 1: Push Press + Power Jerk Complex (2&2 x 4 )

Transition from Barbell Push Press to Power Jerk in designated number of repetitions for each movement.
Rest 20s before A2:1

A2:2:: Double Dumbbell Bent-Over Row (8-8-8-8)

31×1 Tempo

Rest 60s before returning to A2:1

A3: : Metcon (Calories)

5 Minute Assault Bike For Calories:

-Rx= Maintain 450/350 Watts

Cool Down

Metcon (No Measure)

Cool-Down Series:

Perform 25 Scap-Retraction Push-Ups

Banded Bow & Arrow x 60s ea. Arm

Extra Gains

Turkish Get Up (15 ea. Arm)