CF 01/15/2019
CrossFit Steamboat – CrossFit
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!