CFSBMetcon – Wed, Aug 14

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

20 ostrich walk

20 thoracic pushups

bike/ski 1:00

2x

20 wide stance rkbs

20ea single leg glute bridge

20 bent over banded straight arm scap pulls

2x

10ea db bench press

20 prone arm raises

20ea cross body banded tricep press

coach deadlift and bench

Strength

Deadlift

Deadlift:(all percentages are taken off of 90% of your 1 rep heavy)

10 reps @ 65%

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Bench Press

Bench Press:(all percentages are taken off of 90% of your 1 rep heavy)

10 reps @ 65%

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Accessory

3-4rds for quality:

8ea sa kb front rack b-stance squat

16 kb bicep curls

16 alt kb deadbug