Wednesday, April 25th: CrossFit


Wednesday, April 25th: CrossFit

Alpine CrossFit – CrossFit

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Full Body Warm-up C (No Measure)

“Rowling” 8 Rounds

Land exactly on 100m

For every 1 meter you are off +/- then do 1 burpee


Metcon (AMRAP – Reps)

6:00 Clock for Overall Repetitions

30s Box Jump w/ Step-Down

30s Rest

30s Row (Calories)

30s Rest

Add up total Calories + Repetitions on Box Jump w/ Step-Down

-Rest 4:00 after 6:00 Clock is Over-

Strength (not for time)

20:00 Clock

A1: Sumo Deadlift (6-6-6-6)

Deficit (2in)

Build to Weight you ended at last week, and maintain for all 4 sets.

-Rest 60s after Set

A2: Feet in Rings Knee Tucks (40-40-40s)

Plank position with Feet in Rings.

Maintain Hollow Torso/Back & Tuck knee’s into chest, then return to a fully extended plank position.
Tempo: 2020

40s Of Effort

Rest 60s After Set

A3: Heels in Rings Hamstring Curls (10-10-10-10)

Lying on Back, Engage Posterior Chain to an elevated hip position with heels being supported by rings.

Under control, curl your heels into your glutes without over-arching your back. Then return to a straight leg position.
Slow and Controlled

Rest 60s before Returning to A1


50/40 Assault Bike Calories For Time (Time)

Accumulate 50 Calories on Assault Bike as Fast as Possible

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Quads & Hamstrings x 60-90s

Paleo Chair x 2-3:00 Accumulation

Banded Lunge x 60s ea. Leg

Extra Gains

Today was INTENSE! Spend any extra time you have on Mobility and relaxation.