CF 02/05/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light band and an empty barbell:
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
30 Banded Pull-aparts
15 Banded Pushdowns
3x
Rest 60s between rounds. Use an empty barbell for all rounds.
Strength
Metcon (No Measure)
Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
– Adv: Add weight
– Int: Bodyweight
– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.
Metcon
Metcon (Time)
5 RFT:
20 Push-ups
20 Barbell Rows (95, 65)
20 Abmat Sit-ups
20 Push Press (95, 65)
22:00 Cap
Rx+:(Start each round with 5/3 Ring Muscle-ups, T2B instead of sit ups)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)
Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.
Accessory Work
Metcon (No Measure)
Seated DB Cleans: 3 x 15. Rest 60s.
or Crossover Symmetry