CF 04/23/2019

CrossFit Steamboat – CrossFit

Happy Birthday Emily Watkins!!

Warm-up

Warm-up (No Measure)

Grab a light set of DBs and complete:

10-8-6-4-2

Renegade Row (on each side)

Yoga Push-ups

Banded Pulldowns x 2

Strength

Metcon (No Measure)

1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s.

– (palms facing in)

1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s.

– pronated to neutral grip

Metcon

Metcon (AMRAP – Reps)

EMOM 12:

ODD Minutes: Handstand Push-up Volume Accumulation or Practice

EVEN Minutes: Double Unders Volume Accumulation or Practice

*Score = total reps of HSPU

RX+:(handstand walk)(triple unders)

Beginner:

ODD Minutes: Handstand Progression

Even Minutes: 40 Single Unders

Then once EMOM is complete,

Not for time:

21-15-9

Push-ups (or Box Push-ups)

DB Hammer Curls

*Athlete choice of DB weight
Accumulate as many repetitions each minute as you can. Plan on working between 30 and 40 seconds to allow enough rest for the next movement. With these 2 movements, your shoulders will fatigue early. Try to avoid hitting muscle fatigue on the HSPU. We’ll then end with quick piece for the triceps/biceps.

Accessory Work

Metcon (No Measure)

DB shrugs: 3 x 20. Rest 60s.

– DBs in Front

– 20 Explosive Reps