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Saturday, November 11th: Veterans Day Memorial WOD

10
Nov

Saturday, November 11th: Veterans Day Memorial WOD

Alpine CrossFit – CrossFit

Announcements

Thank you for joining us for our Veterans Day Three Wise-Men Tribute Workout & Thank you to all veterans within and outside of our community for your sacrafice!

Warm-up

Warm-up (No Measure)

Partner MB Toss Warm-Up:

Granny Toss Back & Forth

-10 Sampson Lunge

Lateral Toss Back & Forth (R&L)

-Inch Worms x 10

Wall-Ball Toss Back & Forth

-10 Hollow Rocks & Supermans

Sit-Up Toss Back & Forth

-10 Burpee’s

Warm-up (No Measure)

WOD Specific Warm-Up:

This WOD is 3 Mini-WOD’s. Take 10-15 Minutes to warm-up ALL movements in the workouts as well as find scales for any movements you cannot complete RX.

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Cool Down

Metcon (No Measure)

Cool-Down Series:

Light 400m Jog OR 500m Row

Couch Stretch x 60s ea. Leg

Banded 3-Way OH Stretch x 30-45s ea.

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