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WOD

21
May

Wednesday, May 22nd: CrossFit

Alpine CrossFit – CrossFit

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Announcements

Not sure about doing the full “Murph” this coming Monday? No worries! Keep any eye out in your e-mail for Coach Nates breakdown of variations for this classic Benchmark as well as how the heats will be running on Monday!

Warm-up

General: 2 Rounds

-Easy 300m row

-10 Burpees

“Junkyard Dog”

Strength (not for time)

Metcon (No Measure)

3 Rounds:

A1) KB Banded PVC OH Lunge x 5 (R-Side; 15/10lb on Band)

A2) FLR x 30s

A3) KB Banded PVC OH Lunge x 5 (L-Side)

A4) Star Plank x 25s ea. Side

Metcon

Metcon (Distance)

Competition and Performance:

Every 5 minutes, for 15 mintutes:

-60s Row @70% –

-45s Row @80%

-30s Row @90%.

**Walking around the gym for the remaining 5 minutes.**(There is no rest between the 60s and 45s or between the 45s and 30s. It is just an increase in pace.)
**Big emphasis on repeatable efforts. The first set should feel like you have a decent amount of gas left in the tank after it, but by the last it is a struggle to keep that beginning pace**

Cool Down

2 Rounds:

-Foam Roll Hips & Back x 90-120s

-Accumulate 90s Tall Banded Lunge ea. Side (Glute & Midline tight)

-Banded Clamshell x 10-15 ea. Side


Endurance

3 Rounds:

1:00 Ski-Erg (Calories)

1:00 Rest

2:00 Clock

20/15 Calorie AB

AFAP Double KB Front Rack Carry

1:00 Rest

3:00 Clock

250/200m Row

100′ Sandbag Hug & Carry (Heavy)

Bottom SB Hug & Squat Hold in

Remaining Time

4:00 Rest

Pt. 1: Metcon (Calories)

1:00 Ski-Erg (Calories)

1:00 Rest

*Score is total Calories from 3 Rounds

Pt. 2: Metcon (Distance)

2:00 Clock

20/15 Calorie AB

AFAP Double KB Front Rack Carry

1:00 Rest

*Score is Total Distance from 3 Rounds; Use stall mats to help gauge distance (6ft Long ea.)

Pt. 3: Metcon (Time)

3:00 Clock

250/200m Row

100′ Sandbag Hug & Carry (Heavy)

Bottom SB Hug & Squat Hold in

Remaining Time

*Score is Seconds in Bottom of Squat

4:00 Rest