Call Us: 970-439-3112
Call Us: 970-439-3112
Blog
May
20
2019

CF 05/21/2019

By wodify 0

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Banded Complex of:

10 Banded Pass Thru

15 Banded Pull-aparts

10 Pass Thru

15 Banded Pull-aparts – supinated grip

10 Pass Thru

15 Banded Facepull-aparts (hold end range for a 1 count)

Then,

Grab a light DB and complete:

8 Single DB Push Press Right/Left

8 Burpees

Strength

Push-ups

1a) Push-ups: 3 x submax. no rest.

Scaling:

– Box Push-ups

*Denote total reps accumulated

Chin ups

1b) Strict Chin-ups: 3 x submax. Rest 2:00

Scaling:

– Banded chin-ups on j-hooks

*Denote total reps accumulated

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15/12 cal bike

9 Single Arm DB Hang Power Snatch each arm (50, 35)

6 Single Arm DB Push Press each arm (50, 35)

Rest 60s

L3: (45, 30)

L2: (35, 25)

L1: (30, 20) (12/9 cal)
Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.

Accessory Work

Metcon (No Measure)

1-Arm DB Rows: 3 x 25 ea. Rest 60s.

*These are meant to be done with same DB used in the Metcon – or lighter if needed