CF 12/11/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Double Under Tabata

8 x 20-sec work, 10-sec rest

Then,

– 10 x Thoracic rotation ea.

– 10 banded around the world each

– 10 banded pull-aparts behind the neck

then,

5 min to review Jerk Technique

Strength

Push Jerk

EMOM 10:

Minutes 0:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

Split Jerk

EMOM 10:

Minutes 0:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

Metcon

Metcon (Weight)

10-8-6-4-2

Close Grip Bench Press (Add weight each round)

Strict Chin-ups

Strict T2B

5x Double Unders ie. 50-40-30-20-10

*Score = heaviest weight in the Bench Press

20:00 Cap on this work

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)

L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)

L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)
Today’s workout is not for time as you’ll need rest between sets to ensure you do not hit failure. The goal is to add weight to bench press each round so make sure you’re working with spotters as the last few sets should be difficult.

Accessory Work

Metcon (No Measure)

5 Minutes of “Recovery” work in the form of either P. Breathing, Foam Rolling, OR easy Bike/Row.

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:

1 burpee

10 air squats