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Scoville

2
Jun

Scoville

Alpine CrossFit – CrossFit

Scoville Test = a measurement of the spicy heat of chili peppers

Warm-up

Warm-up (No Measure)

800m group caterpillar run

https://www.youtube.com/watch?v=_VxP-a1YouQ

frankenstein walk down

backpedal back

kareoke down

kareoke other way back

2 SETS:

10 lunging PVC pass-throughs

10 PVC OHS

10 lateral PVC jump-overs (sticks on the ground)

10 front-back pvc jump-overs

20 light KB snatches

*practice a few kb thrusters
warm up your sprints on caterpillar run

frankenstein walks are on toes, dynamic kicks

New Section

Metcon (Time)

In teams of 3…

15 RFT:

1 liner (5 widths of alpine)

10 OHS (75/115#)

10 single-arm KB thruster (5R/5L) (12/16kg)
OHS scale = goblet squats

2nd teammate cannot start run until 1st teammate is back to the KB for thrusters

KB cannot touch ground – resting team member can hold in any position. If you drop the KB, your TEAMMATES (not you) must stop the wod and do 5 synchro burpees. Wouldn’t you feel terrible?

This is not a slow and steady workout. You will have rest. SPRINT the runs and let your legs burn.

*coaches: OHS bars on the right side of the gym, KBs on the left side, sprinting lanes between (short with of gym between rigs)

Cash Out

Metcon (No Measure)

2 SETS NFT:

200m sandbag carry (heavier than normal)

accumulate 20-30 sec Lsit hold (sub 20-30 heel taps or abmat situps)

60 sec hold bottom of squat position


SHUTTLE RUNS 🙂

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