CF 02/12/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 of:

100 Ft. Shuttle Sprint (down 50 back 50)

12 DB Floor Press

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side

Then,

Grab Barbells and complete on the coaches call.

– Strict Press x 3 (ribs down/abs tight)

– each rep on the coaches call

– Push Press x 3 (vertical dip + drive + strong finish)

– each rep on coaches call

Rest + Repeat Push Presses x 3 Reps

Then,

Set up in racks in groups 2-3 people.

Strength

Push Press against single strand band

1) Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s.

– Beginner: 5 x 5, no band. Rest 90s.

2) Set-up Pull-up Scaling + Warm-up all Metcon movements.

Metcon

Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap

Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)
Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

Accessory Work

Metcon (No Measure)

1-Arm DB Rows: 5 x 8-10 each. Rest 60s.