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Friday, September 22nd: Battle Series WOD 2

21
Sep

Friday, September 22nd: Battle Series WOD 2

Alpine CrossFit – CrossFit

Announcements

Remember….remember the 30th of September! Not only do we have LiftUp Autism at Alpine but we have a gang of Masters athletes heading into Cheyanne to take over the Masters Championships! Who’s going to what?

Warm-up

JumpNRope (No Measure)

2 Rounds, 1 Min Each:

Single Skips

Alternating Legs Skips

Lateral Jumps

Tall Singles (Get air!)

Double/Triple Under Practice

PVC Warm Up (No Measure)

2 Rounds, 10 of Each:

-Round the worlds

-Pass Through

-OHS

-Leg Swings

-Sampson Stretch

Warm-up (No Measure)

Mobility Series:

60s Banded Front Rack Position ea. Arm

30-60s Banded Ankle MOB (Anchored to Rig)

Squat Therapy Wall-Squats x 15 Reps (Slow Eccentric)

Metcon

2017 Battle Series WOD 2: (AMRAP – Rounds and Reps)

RX: Prior to 4:00, complete:

3 Rounds of:

10 Thrusters 75/45lb

20 Double Unders

Prior to 8:00, complete:

3 Rounds of:

8 Thrusters 95/65lb

25 Double Unders

Prior to 12:00, complete:

3 Rounds of:

6 Thrusters 115/85

30 Double Unders

Prior to 16:00, complete:

3 Rounds of:

4 Thrusters 135/95lb

35 Double Unders

Prior to 20:00, complete:

3 Rounds of:

2 Thrusters 155/105lb

40 Double Unders

WEIGHTS

RX:

Male – 75,95,115,135,155

Female – 45,65,85,95,105

Scaled:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

***Singles instead of Double Unders

Masters 55+:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Masters 55+ Scaled:

Male – 45,55,65,75,85

Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)

***Singles instead of Double Unders

Teen:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Cool Down

Warm-up (No Measure)

Cool-Down Series:

Light 400m Jog

Foam Roll Calf & Quad x 30-60s ea.

Couch Stretch x 90s ea. Leg

Bilateral Internal Mobilization (See Pressing MOB-WOD Chart) x 30-60s.

Extra Gains

GHD Hip Extension (10-10-10)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.
Tempo: 3131

Metcon (No Measure)

10-15 Minute Assault Bike for Recovery

-Light & Relaxed

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