CF 12/12/2018
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.