CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
2:00 bike/ski
2 position rig squat/thoracic
10 banded monster walk steps
10 childs pose arm raise w/rotation
10 bent knee side plank + rotation
Barbell:
Romanian deadlifts
pausing clean deadlift
shrug
high pull
muscle
front squat
foot work
tall drops
power clean – ride down
squat clean
PVC – split jerk:
find landing position
drops
hands at shoulders
drop and punch
behind the neck split jerk
split jerk
squat clean and jerk
Metcon (Weight)
– RX –
5 sets of the complex for load:
3 squat cleans
1 jerk
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
Stimulus:
Start at 60% of 1 rep max increase weight every set. we will lift every 3 min
Stretching (No Measure)
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back
– TRAVEL – (No Measure)
5 sets for completion:
5 DB deadlifts
5 DB power cleans
5 DB front squats
5 DB hang squat cleans
5 DB thrusters
5 DB push presses
– Rest as needed between sets, completing all 35 reps unbroken.