CF 01/04/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab boxes and barbells
Then,
20 Alt. Box Step-ups
20 Bent-over Barbell Rows (empty bar)
20 Hollow Rocks
15 Box Jumps w. step down
15 Push Press (Empty bar)
15 Knee Lifts
10 Box Jumps w. step down
10 Supinated Grip Barbell Rows
10 T2B
*Add weight to barbell and place in rack
5 Shoulder Press
5 T2B
Then,
3-Way Banded Shoulder Lat Stretch x 60s each
Strength
Shoulder Press
1) Shoulder Press: 1RM. Rest 2:00
– build to a 1-Rep max over the course of 6-7 sets.
– Beginner: 5 x 5, adding light weight per set. Rest 2:00
2) Metcon Prep
2 Rounds of:
10 Box Jumps
8 Push Press
6 T2B or Knee Lifts
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Lifts)
L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)
This open workout is a pacing piece where you have to make sure you’re smart with your pacing and scaling. You’ll want to go out slower than you think on this workout trying to sustain yourself for the duration. 18 minutes is a marathon for an Open WOD.
Accessory Work
Warm-up (No Measure)
Ring Rows w. pause: 4 x 10-15. Rest 60s.
– Adv wear a vest + elevated feet
– Pause for 1 ct.