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Wednesday, March 13th: CrossFit

12
Mar

Wednesday, March 13th: CrossFit

Alpine CrossFit – CrossFit

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Endurance WOD


Please note, if you plan to participate in the DeVito Strong workout on Friday, we recommend subbing pull-ups for ring rows after the round of 12!

Warm-up

Indoor Relay Warm-Up (No Measure)

50-100′ Each Movement

Lunge (Forward and Backward)

Side Lunges (Alternating)

Inch-Worm

Duck Walk

Standing Toe Touches

High Knee’s (Forward and Backward)

Butt Kicks (Forward and Backward)

A-Skips

B-Skips

C-Skips

Bounding
Specific: 2 Rounds:

-10 Squat to Lateral Jump w/ Single Leg Landing

-Top of Dip Hold x 15s

-Downward Dog Toe-Taps + Push-Up x 5

Metcon

Metcon (AMRAP – Reps)

24 min EMOM:

-MINUTE 1= 3 Broad Jumps for Max Distance(Bounding may be allowed.)

-MINUTE 2= 30s Max Effort Parallette Shoot through(No dip or push ups)

-MINUTE 3= 12 Sandbag bear hug Lunges(total)(3/2) + Max Sandbag Facing Burpees with remainder of the minute.

-MINUTE 4: Rest

**Score= Combined score of Parallette Shoot throughs and Bag Facing Burpees.
Performance:

24:00 Alt. EMOM

1) Seated Box Jumps x 3 2) 30s Max Effort Parallete Shoot Through (No Dip or Push-Up)

3) 12 Walking Lunges + Max Distance Bear Crawl

(Every 6’= 1 rep’; Use stall mats)

Minute 4= Rest

Cool Down

Light KB Briefcase Carry around the rig x 6 Laps (3 ea. Arm)

Pigeon Stretch x 60s ea. Leg

Banded Bully x 45-60s ea. Arm

then,

2 Rounds:

Banded Clamshells x 10 ea. Leg

Banded ER at Neutral x 10 ea. Arm

Endurance

The Final Countdown (AMRAP – Rounds and Reps)

35 min to get as far as possible, if super close, extend to 40 min:

-15 Cal AB

-15 Pull-ups

-15 KB swings (53/35)

-15 Cal Row

-15 H.R. push-ups

-15 Sit-up

….Then 14 of all of that

….Then 13 of all of that

….Then 12 of all of that

….All the way to 1

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