CFSBMetcon – Fri, Aug 16

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

50m walk – tippy toe/heel/walk backwards back

5ea 3 position lunge

10 plank to downdog

10 straight leg sit-ups

50m jog (jog backwards on the way back)

7ea 90/90 w/heel tap

10 forearm plank to downdog

10 abmat sit-ups

50m run

7ea 90/90 into lunge

10 forearm side plank rotations

10 abmat sit-ups hands behind head

barbell:

pausing clean deadlift

shrug

highpull

muscle

strict press

tall drops

high hang power clean

power clean

push jerk:

jump and land

jump and land hands at shoulders

jump and land punch arms – slow

jump and land punch arms – fast

push jerk

Weightlifting

Power Clean + Push Jerk

7 sets x 5 Power Cleans and Jerks (every 1:45)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Metcon (Time)

For Time:

50 Abmat Sit ups

4x50m Shuttle Run

50 GHDs (Or V-Ups)

4x50m Shuttle Run

50 Abmat Sit Ups

4x50m Shuttle Run

(Each shuttle run rep is 25m down + 25m back)

Time cap: 15 minutes