CF 12/07/2018
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00
Then,
2 sets
10 Thoracic Rotation each side
15 Banded Ab Pulldowns
20 Banded Pull-aparts, underhand grip
Strength
Push Jerk
1) Jerk: 1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.
split or push
2) Metcon Prep. Warm-up Pullups/Hang Power Cleans
Split Jerk
Metcon
Metcon (4 Rounds for time)
4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Rest 90s
Rx+:(C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)
*Score = record ALL splits
Accessory Work
Warm-up (No Measure)
Barbell Curls: 4 x 8-10. Rest 60s.
*In between sets complete a 20s L-Sit Hold