Alpine CrossFit – CrossFit
Upper Body Warm-up A (No Measure)
3:00 AB or Row, then…
KB Complex 3 Rounds (light KB)
10 Halos (5 each direction)
10 Windmills (5 each direction)
10 KB Swings
10 Thrusters (5 each side)
Strength (not for time)
A1: Shoulder Press (5-5-3-3-)
A2: Strict Chin-Ups (6-6-6-6)
This metcon will tax you on a few levels. The row is a monostructural used to elevate your heart rate but also to help bring you to baseline after a round or 2. The Burpee’s will jump the heart rate even more because it’s such a full-body movement. The deadlift….well, it’s heavy. You have to prepare your body under fatigue to engage for a single heavy lift meaning blood vessels will constrict & breath will tighten up the core. Long story short, know how to find your breath on this workout!
Keys to performance:
Rowing pace: Don’t assume you can maintain a high pace. If anything, start slower than you think to build into negative splits.
Keep Moving: The burpee’s are more about consistent movement as always. Find your rhythm and try not to break it.
Get your air: Prior to your 1 Deadlift, get yourself together & get air. Lifting a heavy load with compromised midline = using more energy than you need to move it.
15 Burpee’s over Rower
1 Heavy Deadlift (Rx= 80-85% Max; Cap is 355/245)
Metcon (No Measure)
Foam Roll/Roll Out Posterior chain x 90s (Wherever is feeling overly used; be gentle)
Pigeon Stretch x 60s ea. Side
Accumulate 2:00 Forearm Plank