Call Us: 970-819-0243
Call Us: 970-819-0243
Blog
Dec
11
2018

CF 12/12/2018

By wodify 0


CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

12 min Dynamic Warm-up including:

World’s Greatest Stretch x 10s each pose

Then,

High Knees

Butt Kickers

Side Shuffle with Arm Swing

Toe Walk

Heel Walk

Inverted Walk

Everted Walk

A skips

B Skips

C Skips

Broad Jump

Inch Worms

Low Bear Walk

Lateral Bear Walk (both directions)

*End with 3 sets of get-up sprints. Have athletes lay on their backs (3 at a time) and on your clap they’ll get to their feet and sprint starting off at 50% intensity and increasing on each set.

Gymnastics

Warm-up (No Measure)

Handstand Walk Progressions x 10 Minutes.

Metcon

Metcon (Calories)

AMRAP 20:

50 Ft. Single Arm OH KB Carry Right

50 Ft. Single Arm OH KB Carry Left

25 Air Squats

50 Ft. Front Rack KB Carry Right

50 Ft. Front Rack KB Carry Left

25 Hollow Rocks

60s on Bike, Rower, Ski Erg Max Calories

*Score = Calories
Today’s work is a “cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.

Accessory Work

Metcon (No Measure)

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.