CF 02/08/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

10 pushups with shoulder tap

10 PVC pass thru

20 sec supinated deadhang

2x

then

6 1 arm high-pull ea

30 sec wall facing handstand hold

2x

Strength

Push Press

Push Press: Build to a 3RM. Rest 2:00

– 5-6 sets to build to a 3RM.

*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between all sets.

The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 kipping hspu

2 Rope Climbs (1 Legless + 1 w. legs)

1200m bike (.75 mile)/400m row

Rx+:(2 Legless Rope Climbs) (200 Meter Ski Erg)

L3: (2 wall climbs)(Rope Climb with legs)

L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)

L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)
Today’s Metcon is about managing the bike while sustaining a challenging 80% pace for all sets. The Wall Climb/Rope Climb work should be quick so we want to be able to get off our bikes as fast as possible to maximize our time to complete wall climb/rope climb work.

Accessory Work

Warm-up (No Measure)

KB Trap 3 Shrugs: 3 x 10 each. Rest 60s.

– Front + Side + Behind Back