CF 04/19/2019
CrossFit Steamboat – CrossFit Teens
Warm-up
Warm-up (No Measure)
At a slow pace with an empty bar:
10-8-6-4
Strict Press
Barbell Rows
Barbell Curls
*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)
Then,
Review shoulder Press
Review Pull-up Scaling
Review Push-up Scaling
Strength
Shoulder Press
1) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.
2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.
Metcon
Strict Cindy (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
RX+: (strict handstand pushups)
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)
This month we have been focusing on strict movements. Today we will perform the benchmark workout “Cindy” with strict pull-ups. A good goal is to hit half the number of rounds you completed during regular “Cindy”
Accessory Work
Metcon (No Measure)
KB Windmill: 3 x 6 ea. Rest 30s.