CF 10/24/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

partner row/core

row 100m strt arm/hold plank

row 100m strt leg/hold hollow

row 100m reg/forearm to straight arm walking plank

then spend 10 minutes going over row technique

Metcon

Metcon (Distance)

30 Minutes on the Clock with a partner:

400m Farmer Carry (70s, 53s)

Remaining time: Max Distance Row

*One person works. Split however desired.

*Score = total distance completed
This workout is much harder than it looks and is up to you how hard you want to push yourself. Set a goal today of repeating your rowing splits and staying relaxed.

Accessory Work

Metcon (No Measure)

Accumulate:

100 Banded Pushdowns

Extra Conditioning

Metcon (No Measure)

1) Wide Stance Box Squat: 5 x 5 @55% + 25% chain weight, every 60s.

– use a box that puts you AT parallel.

2) Medium Grip Bench Press w. heavy chains: 6RM + 2 Drop sets x max Reps. Rest 90s.

Set 1: Drop load by 15% @Close Grip

Set 2: Drop load by 30% @Wide Grip

*These do not need to be exact. Drop to the weight so you can complete 10+ Reps.