Wednesday, August 15th: CrossFit


Wednesday, August 15th: CrossFit

Alpine CrossFit – CrossFit

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Warm-up (No Measure)

400m MB Indian Run, then…

Part 1: 3 Sets

5 Hollow Body Rocks

5 Glute Bridges + 20s Hold at Top of 5th Rep

20s Scapular Retraction Pull-Ups (Just retraction; not full pull-up)

Part 2:

Prone Banded Alphabet on Each Arm

Accumulate 20 KB Lying Pull-Overs (Light KB or DB; Open Up & Activate Lats)

Gymnastics Skill Work

Metcon (No Measure)

Muscle-Up Skill Work:

A. 3 sets of:

Interval 1 – Head-Butt Push-Ups ( x 20 reps

Interval 2 – Ring Dip Negatives x 6 reps @ 32A1

B.2 sets of:

Interval 1 – Ring Swings x 10 reps

Interval 2 – Prone Cuban Press (full range) ( 10 reps


Metcon (Calories)

12:00 for Calories Rowed


1xME UB Muscle-Ups OR

2 Sets: 3 C2B + 3 Dips


5 Cals for Every Muscle-Up Achieved. If you are performing the 2 Sets Option, you must complete the 2 sets prior to returning to your rower.


2 Sets:

3 Banded C2B Chin-Ups OR Ring Row + 5 Ring Dip Negatives (Jump to Top Position)

Cool Down

Extra Gains

Metcon (No Measure)

Cool-Down Series:

LAX in Pec/Lat Head x 30-60s ea. Shoulder (Be Gentle)

Internal Rotation Stretch (Laying) x 45-60s ea. Arm

Standing Quad Pull x 60s ea. Leg

3 Sets:

Butterfly Glute Bridge x 30s

Knee’s Together Glute Bridge x 30s

Forearm Plank x 30s

Metcon (No Measure)

Part 1: 3 Sets

A1) CrossOver “Victory” OHS x 5 (3311)

A2) 3s Concentric Muscle Snatch (Barbell) x 5 Reps

2: Snatch Pull + Snatch (E2MOM x 8:00= 1 Set (See notes))

Snatch Pull + Pocket Snatch w/ 3s Hold in Catch

Start at 55% and Build to 75%

3: Snatch (E2MOM x 10:00= 2 Snatches)

Snatch Doubles starting at 75% and Building; No Misses but get as high as you can.