CF 02/12/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8 of:
100 Ft. Shuttle Sprint (down 50 back 50)
12 DB Floor Press
10 Air Squats
8 Hollow Rocks
6 Yoga Push-ups
4 Scorpions each side
Then,
Grab Barbells and complete on the coaches call.
– Strict Press x 3 (ribs down/abs tight)
– each rep on the coaches call
– Push Press x 3 (vertical dip + drive + strong finish)
– each rep on coaches call
Rest + Repeat Push Presses x 3 Reps
Then,
Set up in racks in groups 2-3 people.
Strength
Push Press against single strand band
1) Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s.
– Beginner: 5 x 5, no band. Rest 90s.
2) Set-up Pull-up Scaling + Warm-up all Metcon movements.
Metcon
Metcon (Time)
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+:(C2B Pull-ups)
L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)
L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)
Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.
Accessory Work
Metcon (No Measure)
1-Arm DB Rows: 5 x 8-10 each. Rest 60s.