Week One, Day Three


Week One, Day Three

Alpine CrossFit – Sport


B: HASD (1-1-1-1)

Load up a heavy sled and drag it 20 yards. This is a great exercise to “rehearse” proper acceleration mechanics (body lean, positive shin angles, etc.) while strengthening the specific muscles involved in accelerating

A: Sprint Drills (No Measure)

-5 cone: Out 2, back 1

– Staggered cone: Sprint, circle, sprint

-Banded drills with partner




A: Deadlift (5-5-3-3-1)

Start w/ 70% of your estimated DL, and build to a heavy

B: Metcon (No Measure)

Broad Jump
2 broad jumps between DL efforts


Metcon (Time)

For Time:
500 m row

40 stick jumps

300 m run

20 cals on AB

10 wall walks