CF 02/19/2019

CrossFit Steamboat – CrossFit

Happy Birthday Jason Worrell!!

Warm-up

Warm-up (No Measure)

AMRAP 6 of:

10 Walking Lunges (BW)

10 DB Push Press (light)

10 Bent-over Double DB Rows (light)

10 Banded Pulldowns between sets (squeeze lats)

Then,

3 Rounds:

Banded Push Press with empty bar x 5.

*These are warm-up sets to reinforce position/coaching your athletes.

Strength

Push Press against single strand band

1)Push Press against single strand band: 6 x 3 @60-65% every 60s.

– Beginner: 5 x 5, no band. Rest 90s.

Metcon

Metcon (Weight)

EMOM 20:

Minute 1: 15 DB Push Press (50s, 35s)

Minute 2: 30 Double Unders

Minute 3: 15 Bent-over Double DB Rows (50s, 35s)

Minute 4: 15 Burpees

L2: (40s, 25s) (Double Under Attempts) (10 Burpees)

L1: (35s, 20s) (40 Single Unders) (8 Burpees)
There is no designated rest so scale accordingly. This workout will challenge your ability to maintain efficient movement patterns under fatigue. Scale reps appropriately to allow for some rest between movements. Burpees will eat up time quickly.

Accessory Work

Metcon (No Measure)

1a) Banded Hammer Curls: 3 x 15. No rest.

1b) Elbow out Triceps Extensions: 3 x 15. No rest.