Wednesday: Practice


Wednesday: Practice

Alpine CrossFit – CrossFit


Warm-up (No Measure)

Warm-Up (General: 8-12 Minutes)

-3 Minute Row/AD

– 3 Rounds:

10 Single Leg Glute Bridge ea. Leg

10 Double Leg Glute Bridge

10 Hollow Body Rocks

10 Light Russian KB Swings

Specific Warm-Up

-Barbell Squat Technique Review:

Foot Position


Deep Squat Hold


x Repetitions Coach deems fit

Strength (not for time)

Back Squat

Base this off of 70% of 1RM

12 Reps at 50% (of 70% 1RM)

10 Reps at 75%

Max Effort at 100% (of 70% 1RM)

Max Effort at 100% +/- based on 1st ME Set
Coach will advise on weight to use for last ME set


4 Rounds for Quality:

50′ Bear Crawl

6 Single Leg RDL ea. Leg

10 Pallof Press ea. Side (Banded)

Cool Down

-AD/Row x 5 Minutes

-Posterior Chain Roll-Out