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Saturday, April 13th: “Champion” in Honor of Becky Conzelman

12
Apr

Saturday, April 13th: “Champion” in Honor of Becky Conzelman

Alpine CrossFit – CrossFit

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Announcements

Todays workout is to honor Becky Conzelman. Becky was admitted 2 weeks ago for brain bleeding from an aneurysm. Although Becky made it through surgery and started to show improvement, she unfortunately passed the morning of April 6th. Becky was an incredible voice for faith, CrossFit, and overall positive community in Denver and well beyond. We hope we have an incredible turn out today to honor her!


Warm-up

If not running, use your sub

Warm-up (No Measure)

3 rounds:

-Runs 200m.

-Accumulate 20 sec handstand hold against the wall (modify to light dumbbells overhead)

-20 banded good mornings

-10 Crossover OHS

WOD Review

Before starting this WOD review, get out your barbell, have some weight close by, and set-up your HSPU station

Warm-up (No Measure)

7 min WOD prep. 1 min at each station
1-6 kick-up to handstand and SLOW lowering to a head stand

2-10 empty bar deadlifts +5 empty bar OHS

3-5 headstands, kip to handstand (performance=slow db press)

4-Add weight to bar, 8 DLs + 4 OHS

5-Strict HSPU practice

6-Add weight to bar, 6 DLs + 3 OHS

7-7-10 HSPUS

Metcon

For weather, sub running for Assault Bike (60/45) or rowing (1000/800m)

“Champion” – 30Min Cap⁣⁣ (Time)

2 rounds:⁣⁣

25 Handstand Push Ups⁣⁣

20 Deadlifts⁣⁣

15 OHS 135/95⁣⁣

10 BBJO⁣⁣

800m Run⁣⁣
Performance–

2 Rounds:

25 DB or KB strict press (35/20)

20 DB Deadlifts

15 Front Squats with DBs

10 Burpee to box and step-up

70/50 cals on AB (If relatively new, modify to 45/30)

Endurance

REMINDER: The RTD will be closing our street after 10:00am until 3:00pm. Endurance Work would be easier at a track or trail 🙂

Also, if Weather doesn’t allow for outdoor training, please use the supplemental indoor session.

Metcon (6 Rounds for time)

Six sets of:

Run 800 Meters @ 85% of 1-Mile PR Pace Rest 2 minutes.

Metcon (6 Rounds for time)

Supplemental Indoor Session:

E6MOM x 36:00 (6 Rounds)

45s Alt. Single Leg Jump Rope (Running in Place) +

500m Row at 5K Pace -2/3s

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