CF 12/04/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 min – Bike/Row/Run

then with 1 light kb and a band

2 sets,

1 TGU ea.

5 1 arm KB Swings ea.

5 1 arm KB Push Press ea.

5 KB Front Squats ea.

5 KB Front Rack Rev. Lunges ea.

15 Banded Face Pulls-apart

15 Banded Pulldowns

Gymnastics

Metcon (AMRAP – Reps)

T2B: Accumulate Volume in 7 Minutes. Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Reverse Lunges Right

4 KB Front Rack Reverse Lunges Left

2 Turkish Get-ups Right

2 Turkish Get-ups Left

*Rest as needed between rounds + movements

*Full video demo here

Rx:(53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Score = total rounds.
This workout today will challenge you from head-to-toe. Use a weight that feels light as the movements get progressively harder with each movement. Your score today is how many rounds are done in 20 minutes but rest as much as you need to.

Accessory Work

Metcon (No Measure)

Single Arm Banded Pushdowns: 3 x 30-50 each. 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)

10 rounds:

Handstand 30 seconds

Squat hold 30 seconds