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Monday, February 19th: CrossFit

18
Feb

Monday, February 19th: CrossFit

Alpine CrossFit – CrossFit

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Announcements


It’s Open Week! Last year our first workout was a CRAZY combination of Dumbbell Snatches & Burpee Box Jump Overs. Who thinks they can guess what Open WOD 18.1 is going to be? The correct guess could be worth some Alpine Store Credit!

Warm-up

EMOM Warm-Up 2: (No Measure)

Alt. EMOM x 12 Minutes:

1- 30s Jump Rope + 10 Air Squats

2- 3 Inch-Worms + 5 Kipping Motion

3- 6 Single Arm Russian KBS ea. Arm (Mid-Level Weight)

Banded 3-Way OH Stretch x 30s ea.

Banded Good Morning x 20 Repetitions

WOD Review

Broken WOD Format! We want you to be thinking smooth-transition throughout this workout.

It’s a chance to practice skills or scales in quick succession to other WOD combinations you might see. We are thinking every round should be somehwere in the 2-3:00 range. If you start to fall too far outside of that, consider a scaled variation.

Metcon

Metcon (Time)

4 Rounds

6 Kipping HSPU

9 C2B Pull-Ups

12 DB Power Clean (50/35)

15 Box Jump w/ Step-Down

-Rest 60s after each Round.

Rx’d= Flat HSPU, 24/20 Box.

Rx+= UB HSPU & C2B, 70/50lb DB.

Masters Rx (50+)= Hand-Release Push-Ups, Kipping Pull-Ups, 35/25lb DB’s, 20in Box Jumps.

Scales:

HSPU= Elevated HSPU (1 Plate & 1 AbMat), 3 Wall Walks, or Piking Variation (Floor/Box).

C2B Pull-Ups= Kipping Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or 2x Ring Rows.

DB Power Clean= Scale Weight

Box Jump w/ Step-Down= Decrease Height or Step-Ups.

Score= Overall Time Minus 4:00.

Cool Down

Metcon (No Measure)

Cool-Down Series:

LAX/Roll Tricep, Upper Trap & Shoulder x 30-60s ea. Arm

Banded OH Stretch x 45s ea. Arm

Banded IR/ER x 15 ea. Arm ea. Movement

Extra Gains

A: CrossOver Symmetry IronScap Series (1 Series )

*See IronScap Char on CrossOver Chart*

Metcon (No Measure)

4 Sets for Stability & Recovery:

2:00 Row at Zone2 Pace (70-75% Effort)

60s Plank Hold

60s Paleo Chair Hold

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