CF 08/21/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic

*High Knees

*Butt Kickers

*Inside Taps

*Outside Taps

*A Skip

*B Skip

*Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

*Leg Swing opposite toe to opposite hand

*Carioca

*Jumping Jack Shuffle (switch half way)

*90 Degree Hip Rotation

then

3-5 min ttb skill work

*hold hollow for 20 sec

*hold arch for 20 sec

2x

with a partner – you go I go

*3 pausing hollow/arch (pause in hollow, pause in neutral, pause in arch)

*5 kip swings

*5 kip to relax

*3 strict toes to bar (partner assisted- spot at low back and hamstrings)

*3 straight leg kipping toes to bar to a target (partner holds hand up – gets higher and higher)

*3 bent leg toes to bar

WOD prep

Warm-up (No Measure)

2 Rounds of:

200m Row or Run

6 T2B

6 Burpees

Rest 60s.

Metcon

Metcon (Time)

5 Rounds for time of:

15 T2B

12 Burpees

400 Meter Run

Rest 60s.

22:00 Cap

L2: (Knee Lifts)

L1: (Sit-ups) (8 Burpees per round)
Today’s Metcon should be done at 75% effort where all of your splits remain consistent.

Accessory Work

Metcon (No Measure)

1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.

1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

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)

For time :

10-9-8-7-6-5-4-3-2-1

sit-ups

100 meter sprint in between each set