March 15th: DeVito Strong!

14
Mar

March 15th: DeVito Strong!

Alpine CrossFit – CrossFit

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Announcements

While many will hit 19.4 today, our 6:30amrs will be paying tribute to Sarah DeVito with the WOD “DeVito Strong”. If you wish to join us, there will be plenty of time to fit 19.4 in before 6:00pm on Monday!


CrossFit Verve wrote a beautiful explanation of this workout and we will echo their sentiments here as we celebrate her life! “Whether you knew Sarah or not, she represents something bigger. Her battle was unfortunately one that too many of us can relate

Announcements

Click the YouTube Link to hear Coach Nate give his “Chase the Stimulus” breakdown for 19.4!

https://youtu.be/j4as2XatZa8

Warm-up

Warm-up (No Measure)

General:

3:00 Assault Bike (5s Burst every 30s)

Specific: 3 Rounds

KB Single Arm Upright Row x 5 + Bottoms Up Press x 5

5 Robot Burpee’s

10 Kettlebell Swings

WOD Specific: 2-3 Mini-WOD Rounds

4-6 Power/Muscle Snatch (BB–> WOD Weight)

4 Bar Facing Burpee’s

1 x Bar MU/ 3-5 Pull-Ups

Metcon

For the 6:30 am class and those opting to do this workout over 19.4

“DeVito Strong” (Time)

For Time:

77 Pull-Ups Cash In

then…4 Rounds:

8 Deadlift (135/95)

8 Hang Power Cleans (135/95)

29 Walking Lunge Steps

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period