CF 01/15/2019

CrossFit Steamboat – CrossFit Teens

Happy Birthday Dobie!!

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Gymnastics

Warm-up (No Measure)

1a) HSPU: 5 x 5-7. Rest 45s.

– Adv: Strict + Deficit

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

Metcon

Man Maker (Time)

For time:

30 Man Makers (50, 30)

12:00 Cap

L3: (45, 25)

L2: (35, 20)

L1: (30, 15)
Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Accessory Work

Metcon (No Measure)

Accumulate:

50-100 DB Hammer Curls

50-100 Bent-over rear delt raises

*Go light

Metcon (No Measure)

3 rounds for time:

30 push ups

30 second handstand or Plebs Plank

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!