CF 03/11/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Short Dynamic warmup:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

then:

5 lateral step ups AHAP ea

8 pallof press ea

5 1 arm waiter squats ea

3x

then:

10 banded pulldowns (palms down)

5 barbell lat pulldowns

5 kip to relax

3x

Strength

Back Squat

1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00

– Build to a heavy set.

Metcon

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
NO BURPEE PENALTY TODAY!!!

SO THIS MEANS GO HEAVIER. perform reverse lunges if short on space.

Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

Accessory Work

Metcon (No Measure)

5 Minutes of Recovery Work ie.

Easy row, jog, light sledpull or bike.