CF 02/18/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

50 Ft. of:

Walking Lunge with Twist

Knee Grab

Walking Quad Stretch

Inch Worms

Then,

2 Rounds of “mini-band glute activation”

8 clams/side and

8 monster walks L/R and F/B ;

8 banded (mini band) goblet squats with

20 second hold in bottom on the final rep focusing on upright chest and weight in heels

Then,

2 min: Kipping progression (lat pullups on rig advancing to kip swings and pull ups; c2b)

Strength

Paused Front Squat

1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00

– pause for a 2 ONE Thousand at the bottom.

– Build to a 1RM over the course 8-10 sets.

2) Metcon Prep:

1a) Power Cleans: 3 x 1-2. Rest 45s.

1b) Pull-ups: 3 x 4-6. Rest 45s.

Metcon

Metcon (Time)

For time:

15 Power Cleans (135, 95)

21 C2B Pull-ups

12 Power Cleans (155, 105)

15 C2B Pull-ups

9 Power Cleans (185, 125)

9 C2B Pull-ups

14:00 Cap

Rx+:(155, 105) (185, 125) (205, 135)

L3: (115, 75) (135, 95) (155, 105) (Regular Pull-ups)

L2: (75, 55) (95, 65) (115, 75) (Band Assisted Pull-ups)

L1: (65, 45) (75, 55) (95, 65) (Ring Rows)
This workout should elevate your heart rate and will also test grip and skill. Break up sets early as needed with short rests. Note: cleans will be increasing in weight. If you plan on doing C2B you should comfortably have a sets of at least 5

Accessory Work

Metcon (No Measure)

Banded Hip Flexor Pulls: 3 x 30 each. Rest as needed.

*Between each set complete a 15s RKC Plank