CF 08/10/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

coaches choice warmup

Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement:

Pull-ups/Jumping Pull-ups

Push-ups

Air Squats

1 Rope Climb/RC scaling

Strength

Metcon (No Measure)

4 Rounds of:

9 Inverted Rows (supinated grip)

7 Bar Dips (partner assisted or scale to DB Bench Press)

5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)

Rest 2:00 between rounds.

Metcon

Metcon (2 Rounds for reps)

AMRAP 8:

1 Rope Climbs

30/20 Push-ups

200m Run

Rest 2:00

AMRAP 8:

1 Rope Climb

20 Air Squats

200m Run

Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)

L2: (5 Strict Band Assisted Pull-ups per Rope Climb) (Box Push-ups) (7 Ring Rows per Rope Climb)

L1: (10 Ring Rows per Rope Climb) (Box Push-ups)
Each piece will drop off in output today which is okay since the movements are locally challenging. Being smart about breaking sets is important but overall we are looking for lower-effort throughout 75-80% which means resting a little more between efforts and slowing down on things like the running will allow for recovery.

Accessory Work

Metcon (No Measure)

2 Options:

6 Minutes of Sledpull Rows + 30 Banded Pushdowns

or Superset of:

1a) Barbell Curls: 3 x 15. rest 10s.

1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.