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