CF 03/20/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Adductors 45 seconds/side

Lats 45 seconds/side

Thoracic Rotations x10/side

Then,

With empty barbell

30s front rack stretch

30s front squat hold in bottom position

30s barbell hold overhead

Then,

8 goblet hold good mornings

20 lateral band step overs

8 slow cat/cow

2x

Strength

Metcon (No Measure)

1a) Shoulder Press: 4 x 5. Rest 45s.

1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s.

*1a we are building in weight each set and 1b use one challenging weight for ALL sets.

Wod specific warmup

Warm-up (No Measure)

5 tall power clean

5 front squat

5 strict press – 2 sec hold at top

5 hh power clean

5 bottom only burpees

5 yoga pushups

Metcon

Jumanji (AMRAP – Rounds and Reps)

AMRAP 15:

20 Hang Power Cleans (95, 65)

20 Thrusters (95, 65)

20 Burpees

L3: (75, 55)

L2: (65, 45)

L1: (Empty Bar) (10 reps per movement)
Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. The barbell weight should feel light allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.

Accessory Work

Metcon (No Measure)

Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.

*Between sets complete 10 DB Hammer Curls