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Friday, September 15th: Battle Series WOD 1

14
Sep

Friday, September 15th: Battle Series WOD 1

Alpine CrossFit – CrossFit

Announcements

Warm-up

Garbage Ball (No Measure)

Class will divide into 2 teams on opposite sides of the gym. Throughout the area, different sizes of MedBalls and Sport Balls will be placed. On 3-2-1-GO! athletes will try to “Clean the garbage” from their side of the facility onto the other teams. Balls must be carried and placed to the other side (no throwing/tossing,etc…). Once the timer stops, the team with the most garbage on their side loses and will receive a penalty.

Metcon (No Measure)

WOD Specific Warm-Up:

Banded 3-Way Overhead Stretch (30-45s ea. Stretch)

3 Mini-Rounds:

5-7 Calorie Row

3-5 Burpee’s Over Barbell

3 Ground to Overhead (Ascending Weight)

5 Kipping Motion (Build to C2B or Scaled Variation)

Metcon

2017 Battle Series Week 1 (AMRAP – Rounds and Reps)

RX:

60 Calories on the Rower

50 Burpees Over the Barbell

30 Ground to Overhead 95/65

10 Chest to Bar Pull Ups

Scaled (age: 16-54):

60 Calories on the Rower

50 Burpees Over the Barbell

30 Ground to Overhead 65/45

10 Jumping Chin Over Bar

Cool Down

Metcon (No Measure)

Cool Down Series:

Tricep Barbell Roll-Out x 30-60s ea.

Banded Bully x 60s ea. Arm

CrossOver Recovery Series

Extra Gains

45 Second Sorrenson Hold (45-45-45)

Set up on the GHD similar to the Hip Extension. Athletes will hold their position (chest parallel to the floor) for 45 seconds. Plate hugs will make this more challenging.

Weighted Plank (Acc. 3 Minutes )

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