CF 12/04/2018
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
3 min – Bike/Row/Run
then with 1 light kb and a band
2 sets,
1 TGU ea.
5 1 arm KB Swings ea.
5 1 arm KB Push Press ea.
5 KB Front Squats ea.
5 KB Front Rack Rev. Lunges ea.
15 Banded Face Pulls-apart
15 Banded Pulldowns
Gymnastics
Metcon (AMRAP – Reps)
T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
*Full video demo here
Rx:(53, 35)
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Score = total rounds.
This workout today will challenge you from head-to-toe. Use a weight that feels light as the movements get progressively harder with each movement. Your score today is how many rounds are done in 20 minutes but rest as much as you need to.
Accessory Work
Metcon (No Measure)
Single Arm Banded Pushdowns: 3 x 30-50 each. Rest 30s.
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)
10 rounds:
Handstand 30 seconds
Squat hold 30 seconds