Wednesday, January 17th: CrossFit


Wednesday, January 17th: CrossFit

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)

WOD Review

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.

Have fun!


Metcon (Time)

4 Rounds

500m Row

15 Burpee’s over Rower

1 Heavy Deadlift (Rx= 80-85% Max; Cap is 355/245)

Cool Down

Metcon (No Measure)

Cool-Down Series:

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

Extra Gains

A: Walking Lunge w/ Plate Hug (20-20-20-20)