CF 04/19/2019

CrossFit Steamboat – CrossFit

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.