CF 03/12/2019
CrossFit Steamboat – CrossFit
HAPPY BIRTHDAY AMBER!!
Warm-up
Warm-up (No Measure)
Game: Rowling x 2 sets each (4 total rounds) athlete alternating with their partner with a varying penalty for all meters rowed over/under 100 (air squats, yoga pushups)
Then,
Banded Ankle Rotations x 45s each side
Then,
10 goblet squats
30 sec bent knee hollow hold
40 ft 1 arm overhead carry ea
2x
Gymnastics
Metcon (No Measure)
EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees
Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)
L2: (35, 25) (20, 15)
L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)
Effort today should be around 75-80%. Encourage teams to strategize breaking up movements based on transition time (e.g. box jumps will have little transition time whereas switching athletes on the row will require more transition time). This workout should be the polar opposite of yesterday, but working with a partner should allow for a bit more consistency than if this was an individual workout. Overall, consistency of pace should be capable of being sustained for the entire 14 minutes.
Accessory Work
Metcon (No Measure)
Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM