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Friday, March 2nd: CrossFit

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Mar

Friday, March 2nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Don’t forget! Tonight is our normal schedule for classes BUT we will need help with extra judges during the evening classes if you are available to help.

If you plan on attending one of the evening classes, please arrive a bit early and account for being assigned to heats per the amount of judges we have available.

This one looks like fun!

Warm-up

Metcon (No Measure)

Open WOD 18.2 Warm-Up:

Part 1: 3:00 Row or Assault Bike

Part 2: 3 Rounds

10 Sampson Lunges

5 Inch-Worms (Push-Up & Turn-Out)

10 Banded Good Mornings

5 Medicine Ball Cleans + 5 MB Goblet Hold Squats

5 Bird-Dogs ea. Side

Part 3: 6-8 Minutes to Build to a Mid-Heavy Full Clean

Metcon

18.2: Workout 18.2 (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 50-lb. dumbbells; Women use 35-lb. dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

18.2: Workout 18.2 (Scaled) (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 35-lb. dumbbells; Women use 20-lb. dumbbells.

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

18.2a: Metcon (Weight)

Within the same 12-Minute Cap as 18.2, establish 1RM Clean

Cool Down

Metcon (No Measure)

Cool-Down Series:

5:00 AB or Row

Foam Roll Quads & Back x 60-90s

Accumulate 60-90s Cobra Position

Banded Lateral Opener x 45s ea. Arm

Seated Straddle x 2:00

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