CF 05/21/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Banded Complex of:
10 Banded Pass Thru
15 Banded Pull-aparts
10 Pass Thru
15 Banded Pull-aparts – supinated grip
10 Pass Thru
15 Banded Facepull-aparts (hold end range for a 1 count)
Then,
Grab a light DB and complete:
8 Single DB Push Press Right/Left
8 Burpees
Strength
Push-ups
1a) Push-ups: 3 x submax. no rest.
Scaling:
– Box Push-ups
*Denote total reps accumulated
Chin ups
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling:
– Banded chin-ups on j-hooks
*Denote total reps accumulated
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15/12 cal bike
9 Single Arm DB Hang Power Snatch each arm (50, 35)
6 Single Arm DB Push Press each arm (50, 35)
Rest 60s
L3: (45, 30)
L2: (35, 25)
L1: (30, 20) (12/9 cal)
Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.
Accessory Work
Metcon (No Measure)
1-Arm DB Rows: 3 x 25 ea. Rest 60s.
*These are meant to be done with same DB used in the Metcon – or lighter if needed