CF 02/11/2019
CrossFit Steamboat – CrossFit Teens
Warm-up
Warm-up (No Measure)
TABATA
8x20s on, 10s off
Alternating A&B
a) Bike
b) Sumo Squat to Stand
Alternating C&D
c) Walking Lunges
d) PVC Pass Throughs
Skill work
Back Squat
1) Back Squat:
PVC Warm Up
5×5 Rest 2:00
Build to a moderate set of 5 with perfect technique.
2) Touch n Go Deadlift:
PVC Warm Up
3 x 3, building to Metcon weight. Rest 90s.
Metcon
Metcon (Weight)
EMOM 10:
ODD Minutes: 10 Deadlifts
EVEN Minutes: 10 Bar Facing Burpees
Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.
Metcon (No Measure)
300 Jump Rope
*Every time you break complete 10/8 calories on the bike
8:00 cap
Cooldown
cooldown #5 (No Measure)
10 I leg raise on rig
10 scorpions
2x