CF 01/08/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

grab a light band and perform

30 banded Pulldowns

30 Banded facepullaparts

30 Banded pullaparts underhand grip

Then grab DBs + Abmat

20 Push-ups

20 DB Renegade Rows (total)

20 DB Single Arm Push Press (neutral) (total)

20 Abmat Sit-ups

Then,

Review Close Grip Floor Press + Close Grip Chin-ups

Strength

Close Grip Floor Press

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.

1b) Close Grip Chin-ups: 5 x 5. Rest 45s.

Adv: Add weight

Int: BW

Beg: Partner Assisted

Metcon

Metcon (Time)

For time:

100 Hand Release Push-ups

100 DB Renegade Rows (total) (50s, 30s)

100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)

100 Abmat Sit-ups

18:00 Time Cap

Rx+:(50 Strict HSPU for HR Push-ups)

L3: (40s, 20s)

L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)

L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.

Accessory Work

Metcon (No Measure)

Reverse Hypers OR Supermans: 2 x 25 OR 2 x 50. Rest 60s,

Anywhere wods

If you can’t make it to the gym today, here is something to do anywhere; while you are on vacation, or just a day you need an at home WOD!

Metcon (No Measure)

Run 1 mile and do 10 push-ups every 1 minute