Call Us: (303) 263-2997

Saturday, October 20th: Barbells 4 Boobs Theme WODS!

19
Oct

Saturday, October 20th: Barbells 4 Boobs Theme WODS!

Alpine CrossFit – CrossFit

View Public Whiteboard

Announcements

TODAY IS THE DAY! WEAR YOUR PINK, and participate in 1, 2, or all 3 B4B Workouts! Don’t forget to make donations at our Barbells 4 Boobs “Team Beckish” Page!

Schedule:

8:00am= Team “Kelly”

8:45am= Partner “Diane”

9:30= Individual “Grace” or “Isabel”

Warm-up

Warm-up (No Measure)

General Warm-Up:

3:00 Assault Bike/Row, then…

3 Sets:

10 Bottoms Up KB Lunge + Press ea. Arm

5 Scorpions on Stomach ea. Leg

5 Burpee TALL Jumps

Warm-Up for “Kelly”: 2 Rounds

Band Resisted Run x 10s (Partner Holds)

5 WB’s

3 Box Jumps w/ Step Down

Warm-Up for “Diane”: 2-3 Rounds

Barbell RDL x 5 (Slow and Controlled; Ascending Weight)

1 Wall Walk + 5 Shrugs

then, build deadlift weight up to working weight for WOD.

Warm-Up for “Grace”/ “Isabel”:

3 Sets

BB Muscle Clean & Press/ Snatch x 5

Inch-Worm w/ Push Up x 5

OHS CrossOver Hold x 5 Reps w/ 3s Hold ea.

then, build in weight up to working weight for WOD.

Metcon

8am: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Teams of 3 Variation: All teammates will run at the same time and divide up the WB’s and Box Jumps.

8:45: Partner “Diane” (Time)

Waterfall 21-15-9

Deadlift (225/155)

Handstand Push-Ups

-Athlete 1 will perform 21 Deadlifts. Once they finish their partner will continue to complete 21 Deadlifts. They both will continue this format throughout the remainder of the workout.

9:30: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

9:30: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Leave a Reply