CF 02/15/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Review and perform 10 reps (or distance) of each

– Rollback Tricep Extensions on Floor

– Barbell Curls

– Single Arm OH KB Carry x 50 ft. each

– Handstand Walk x 10 ft. or Handstand Hold x 10s

Then,

3 Way Banded Shoulder/Lat Stretch x 30s each

Then,

Review The Floor Press

Strength

Metcon

Metcon (No Measure)

Not for time:

“Buy in”

100 Ft. Handstand Walk or 60s of total Handstand Hold

Then,

30-20-10:

DB Rollback Tricep Extensions on Floor (50s, 25s)

Barbell Curls (95, 65)

T2B

Then,

“Cash-out”

200 Meter Single Arm OH KB Carry (100m each)

*Athlete choice of weight scaling today.

L3: (40s, 20s) (75, 55)

L2: (30s, 15s) (65, 45)

L1: (Less than L2 OR Choices choice)

22:00 Cap on this work
Today’s metcon is not for time and is a good test of local muscle endurance. We’ve never done some of these movements in a metcon so it may be wise to go lighter than you think. Barbell curls should be done strictly.

Accessory Work

Warm-up (No Measure)

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull Rows.

Close Grip Floor Press

Close Grip Floor Press: 3RM. Rest 2:00

Beginner: 5 x 5, adding weight if form permits.