CF 08/14/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up done where you circle your athletes up. Complete in place 5-7 Bodyweight movements of the coaches choices done with 10 reps each movement.

Then grab a barbell and a band and complete:

3 Rounds of:

2 Push Press

2 Push Jerks

2 Split Jerk

25 Banded Pulldowns

*Add light each + repeat adding weight each set. These can be done from the rack with a partner.

Strength

Push Jerk

1) Jerk: 4 x 2 @80%, every 90s

Then,

4 x 1 @85%, every 60s.

2) Metcon Set-up: Take 10 mins and have athletes set-up all their stations + go through 5-10 reps of each.

Split Jerk

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk

Minute 2: 10/6 Strict Wide Grip Pull-ups

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 10 KBS (53, 35) + 30 Double Unders

Minute 5: 60s Single Unders

Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

L3: (6/3 Strict Pull-ups)

L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)

L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)
Today’s work is about sustainability. Like many of our longer/mixed modal EMOMs the listed work should easily done in the 60s interval and allow you time to transition and catch your breath.

Accessory Work

Metcon (No Measure)

Accumulate:

200 Banded Pull-aparts (40-50 per set)

100 KB Side Bends (50 each)

Anywhere wods

If you can’t make it to the gym today, here is something to do anywhere; while you are on vacation, or just a day you need an at home WOD!

Metcon (No Measure)

20 rounds for time:

5 push ups

5 squats

5 sit ups