CF 01/18/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Grab a light set of DBs and a band complete:

15 DB Push Press

20 DB Renegade Rows (total)

15 DB Front Squats

20 DB Renegade Rows (total)

15 DB RDLs

20 Alt. DB Curls

Then,

3 Way Banded Shoulder Lat Stretch x 30-60s each

Strength

DB Bench Press

1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.

2) Alt. DB Curls: 3 x 10 each. Rest 60s.

Perform 2-3 warm-up sets to determine your working weight for the5 sets. All sets should be challenging and just shy of failure (a weight you could perform 1-2 more reps with per set.)

Metcon

Death by Burpees (AMRAP – Reps)

EMOM as long as possible:

Minute 1: 1 Burpee

Minute 2: 2 Burpees

Minutes 3: 3 Burpees

And so..

*Score = Last fully completed round
Today’s Metcon is strategy piece. Go slower than you think and think about the overall goal of making it as far as you can. Starting off slower will allow you to push your sets when the rep counts get higher and when you need more time to complete the required work.

Accessory Work

Warm-up (No Measure)

OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.

*Between sets complete 20 Russian Twists.(total)