Wednesday: June 28th Test Week


Wednesday: June 28th Test Week

Alpine CrossFit – CrossFit


Athletes, you have been doing a great job so far with this Test Week. Please keep making it a priority to come to as many WODs this week as possible. If you miss a day, you can make it up on the weekend, but make sure to add the preformance in WODIFY.


400m jog

5 min MOB lead by coach

Warm-up (No Measure)

Clean Warm-up
6 of each w/ barbell:

-Romainian DL

-Clean Pulls

-Front Squats

-Hang clean + press

-Clean + push jerk

-Power clean + push jerk

-Clean + jerk


Clean and Jerk (Establish your 1RM)


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Banded Bully x 60s ea. Arm

LAX Ball on Glute x 60s ea. Side

Extra Gains

3×12-16 Back Rack Elevated Split Squats

3×12 Single Arm DB Row