CF 06/14/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns

Then,

Begin your Split Jerk Review

Strength

Metcon (No Measure)

1a) Rope Climb: 4 x 2. Rest 45s.

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

1b) Ring Dips: 4 x 10. Rest 45s

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups

Rx+:(115, 75)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (Box Push-ups) (45, 25)
The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.

Make sure to change your grip on your rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.

Accessory Work

Metcon (No Measure)

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.

– use a light band if needed and crank out fast reps – full ROM though