CF 12/18/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Grap a light band then perform:

50 Jumping Jacks

40 Air Squats

30 Shoulder Taps (Left + Right = 1)

20 Scorpions (total)

10 Yoga Push-ups

Then with your band:

10 Pass Thru

20 Banded Pull-aparts

10 Around the World (5 each)

20 Banded Pull-aparts

20s Pec Stretch in Pull-up Rig each side

Strength

Push Jerk

EMOM 8:

Minutes 0:00-4:00: 2 Jerks @75%

Minutes 5:00-8:00: 2 Jerks @80%

Split Jerk

EMOM 8:

Minutes 0:00-4:00: 2 Jerks @75%

Minutes 5:00-8:00: 2 Jerks @80%

Metcon

Metcon (Time)

For time:

30-20-10

Alt. DB Snatch (50, 35)

Pull-ups

Calorie Bike

12:00 Time Cap

Rx+:(C2B Pull-ups)

L3: (40, 25) (21-15-9 Pull-ups)

L2: (35, 20) (Band Assisted Pull-ups)

L1: (30, 15) (Ring Rows) (Cals on Rower)
This piece today should be done at 85% effort meaning ALL work should be done with limited bouts of rest. With that said, the focus is on sustaining consistent efforts of work with Snatches/Pull-ups, but the Air Bike WILL drop off and that is okay/expected. Being smart with breaking snatches/pull-ups should keep the HR at bay.

Accessory Work

Metcon (No Measure)

OH Banded Tricep Extensions: 4 x 25. Rest 60s.

*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

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: Run 1 mile with 100 air squats at midpoint