CF 10/22/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

7 Minutes of T2B Review + Back Squats Clusters in the Rack x 5 reps per set.

Strength

Back Squat Clusters

1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00

– Build to a heavy set of 2.2.2.

2) Warm-up T2B and Front Rack Lunges

Metcon

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)
Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

Accessory Work

Metcon (No Measure)

5 Minutes of Recovery Work ie.

Light row, jog, or bike.

Extra Conditioning

Metcon (No Measure)

1) Sumo Stance RDLs w. bands pulling forward: Work up to a challenging set of 8.

2) Speed Push Press against band tension: 6 x 2 @60%, 1 x 2 @65%, 1 x 2 @70%, Every 60s.

3) 1-Arm KB Rows: 4 x 10 ea @2121. Rest 60s.