CF 01/18/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light set of DBs and a band complete:
15 DB Push Press
20 DB Renegade Rows (total)
15 DB Front Squats
20 DB Renegade Rows (total)
15 DB RDLs
20 Alt. DB Curls
Then,
3 Way Banded Shoulder Lat Stretch x 30-60s each
Strength
DB Bench Press
1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.
Perform 2-3 warm-up sets to determine your working weight for the5 sets. All sets should be challenging and just shy of failure (a weight you could perform 1-2 more reps with per set.)
Metcon
Death by Burpees (AMRAP – Reps)
EMOM as long as possible:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minutes 3: 3 Burpees
And so..
*Score = Last fully completed round
Today’s Metcon is strategy piece. Go slower than you think and think about the overall goal of making it as far as you can. Starting off slower will allow you to push your sets when the rep counts get higher and when you need more time to complete the required work.
Accessory Work
Warm-up (No Measure)
OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.
*Between sets complete 20 Russian Twists.(total)