CF 08/14/2018
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes of Dynamic Warm-up done where you circle your athletes up. Complete in place 5-7 Bodyweight movements of the coaches choices done with 10 reps each movement.
Then grab a barbell and a band and complete:
3 Rounds of:
2 Push Press
2 Push Jerks
2 Split Jerk
25 Banded Pulldowns
*Add light each + repeat adding weight each set. These can be done from the rack with a partner.
Strength
Push Jerk
1) Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.
2) Metcon Set-up: Take 10 mins and have athletes set-up all their stations + go through 5-10 reps of each.
Split Jerk
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk
Minute 2: 10/6 Strict Wide Grip Pull-ups
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 10 KBS (53, 35) + 30 Double Unders
Minute 5: 60s Single Unders
Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)
L3: (6/3 Strict Pull-ups)
L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)
L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)
Today’s work is about sustainability. Like many of our longer/mixed modal EMOMs the listed work should easily done in the 60s interval and allow you time to transition and catch your breath.
Accessory Work
Metcon (No Measure)
Accumulate:
200 Banded Pull-aparts (40-50 per set)
100 KB Side Bends (50 each)
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:
5 push ups
5 squats
5 sit ups