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Saturday, March 30th: Partner WOD with Coach Dana!

29
Mar

Saturday, March 30th: Partner WOD with Coach Dana!

Alpine CrossFit – CrossFit

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Grab a buddy and get your weekend running in!

Warm-up

Warm-up (No Measure)

4 rounds rowling

Penalty is squat jumps

3 rounds

10 banded good mornings

10 arms only WB toss

5 inchworm w/ turnout

Metcon

Metcon (Time)

2 rounds

1000m Row*

70 DB/KB deadlifts 50/70

50 Burpees

30 med ball thruster toss

*[partner not rowing holds med ball in a bear hug wall sit]

Endurance

Supplemental Conditioning Program in our “Murph” Cycle. These days will be single modality, and Focus on keeping a true “Aerobic” pace. The Run option is optimal, but if it’s bad weather, use the Row option.

Metcon (8 Rounds for time)

Running Intervals Week 1 (Based from 1-Mile Time Trial)

400m Run at 1-Mile Pace -5%

200m Walk at 1:1 Rate of 400m Run

x 6-8 Sets

*Rest 4:00 at half-way round

*Pacing: 5% of a 6:00 Mile is 18s (60s x 6= 360s; 360s x .5= 18) SO a 6:00 Mile pace you would run a 5:42 Pace 400m, or approx. 1:24-1:26s 400m Run

Metcon (6 Rounds for time)

Rowing Intervals (Based off 2K Row Time)

500m Row at 2K Pace (-3-5s); Rest/Walk x 60s

x 6 Sets

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