CF 01/08/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
grab a light band and perform
30 banded Pulldowns
30 Banded facepullaparts
30 Banded pullaparts underhand grip
Then grab DBs + Abmat
20 Push-ups
20 DB Renegade Rows (total)
20 DB Single Arm Push Press (neutral) (total)
20 Abmat Sit-ups
Then,
Review Close Grip Floor Press + Close Grip Chin-ups
Strength
Close Grip Floor Press
1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Close Grip Chin-ups: 5 x 5. Rest 45s.
Adv: Add weight
Int: BW
Beg: Partner Assisted
Metcon
Metcon (Time)
For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups
18:00 Time Cap
Rx+:(50 Strict HSPU for HR Push-ups)
L3: (40s, 20s)
L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)
L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.
Accessory Work
Metcon (No Measure)
Reverse Hypers OR Supermans: 2 x 25 OR 2 x 50. Rest 60s,
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)
Run 1 mile and do 10 push-ups every 1 minute