CF 05/17/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Air Squats

*Progressively make the PVC game harder so you have at least 4 drops

Then,

Grab barbells and complete:

5 Hang Muscle Cleans

Rest + Review Pull-ups + scaling options

5 Hang Power Cleans

5 Pull-ups or scaling option

Metcon

Metcon (Time)

For time:

9-8-7-6-5-4-3-2-1

Hang Power Cleans (135, 95)

Strict Chin-ups

*200 Meter Run after each set

L3: (115, 75)

L2: (95, 65) (Band Assisted Strict Chin-ups)

L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)

20:00 Cap
Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.

Strength

Metcon (No Measure)

1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.

1b) Slight Decline DB Neutral Grip Bench Press: 3 x 12. Rest 30s.

– Elevate a Bench on 45# plate

– Done with palms facing in (neutral) grip

Accessory Work

Metcon (No Measure)

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.

*Every time you stop complete 10 second hollow hold