Saturday, March 3rd: CrossFit


Saturday, March 3rd: CrossFit

Alpine CrossFit – CrossFit

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Who is hitting The Open workout tomorrow?!


Warm-up: Basic w/Cardio (No Measure)

1 Minute

Easy Bike

Active Spidermans

Chest Stretch (:30 Each Side)

:45 Seconds

Medium Bike

Active Samson

Front Rack Stretch

:30 Seconds

Faster Bike

Push-up to Down Dog

Child’s Pose


Metcon (Time)

20 Down To 2 Row (Down By 2 Reps Per Round)

* 5 x S2OH @ 75% of BW B/T Each Round *


Metcon (No Measure)

Handstand Work:

2 sets of:

– Wall-Facing Split Handstand Hold x 20 seconds

– Shoulder Supported Handstand Hold x 20 seconds

Followed by…

One set:

– Handstand Push-Up Negative x 8 reps @ 30A1

Rest 60 seconds, then. . .

3 Sets of:

– Kipping Handstand Push-Up x 8 reps
*Use extreme caution while performing kipping handstand push-ups. If you feel you are about to fail a rep, do not attempt to descend back to the headstand position. This set is meant to create efficiency and proper and safe movement patterns to be used during the Open. If you are not participating in the Open, you may opt to do strict handstand push-ups x 15 reps.

1 Response

  1. Derox

    This is my sixth Open. When I first began, there was no Scaled options. Which meant you often struggled to get your first for much of the WOD. Which meant you really didn”t do a WOD, you did skills training, often far beyond your ability. Then CFHQ introduced a Scaled Version and people can sometimes do movements A B Rx, but can”t do C. So they feel deprived when they scale down. So in the past I did Rx (and failed), I did Rx to game the system and get 1 Rx rep, to beat all the scaled athletes on the leaderboard, and now I just come out to do a workout. I”ll go all out scaling and know I can work for the full 20 minutes, instead of working for 90 seconds and staring at the bar for the next 18 and a half minutes. Your mileage may vary. Remember, there are four more workouts, and none of them are guaranteed to be in your wheelhouse. Have fun!