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Friday, September 28th: Battle Series WOD 3!

28
Sep

Friday, September 28th: Battle Series WOD 3!

Alpine CrossFit – CrossFit

Announcements

Good Luck to All Masters Athletes this weekend in Cheyanne! Those of you who can’t make it to cheer them on, we have LiftUp Autism and “Luke” tomorrow morning for our classes. Come #Give5 For Autism Research!

Warm-up

Warm-up: Increasing Effort (No Measure)

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges

Then….

3 Round at Increasing Efforts:

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

WOD Review

10-15 Minute WOD Set-Up.

-Remember: The standard for the Handstand Push-Up is the same as the 2017 Open.

– Link: https://games-assets.crossfit.com/scorecard_open2017_4-12snjwue771203baxqowpdby634_0.pdf

Metcon

2017 Battle Series WOD 3; Part 1 (Time)

12 minute CAP

On a Running clock complete:

2 Rounds of

4 Deadlift 225/155

28 Wallballs 20/14

20 Box Jump Overs, 24/20 inches (All divisions)

14 Hand Stand Push Ups

RX

Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.

Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.

Scaled

Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.

Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.

*both men and women perform hand release push ups.

Clean and Jerk (12 Minute Cap Following Part 1)

Cool Down

Metcon (No Measure)

Cool-Down Series:

Light 400m Jog or 3-5 Minute AB

Banded Figure-4 w/ Out Bench (https://www.youtube.com/watch?v=mZgDBgco3t8) x 60s ea Leg.

Lying on Chest w/ LAX in Pec x 30s ea. Shoulder

Banded Lateral Opener x 60s ea. Arm

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