CFSBMetcon – Mon, Sep 23
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
:30 ski/bike
:30 unweighted good mornings
:30 calf raises – slow down
:30 reach, roll, lift
:30 bike/ski
:30 up-downs
:30 table top rotations
:30 plank rocks
:30 ski/bike
:30 burpees
:30 shuttle run
:30 3 plank rock + strict down
single arm db deadlift
single arm db swing
single arm db clean
single arm db press
single arm db snatch
alt single arm db snatch
coach diff alt options
coach muscle and power
coach hand release pushup
Meton (AMRAP – Reps)
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (50/35lb)
1:00 hand-release push-ups
1:00 ski erg calories
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Stimulus:
Looking to get 10+ db snatches and 10+ hand release pushups
Stretching (No Measure)
Accumulate:
2:00 reach, roll, and lift
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (50/35 lb)
1:00 hand-release push-ups
1:00 walking lunges
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Work Your Weakness
– STRENGTH I – (10 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– If you choose to clean in this session, consider performing the power clean because you’ll squat clean in partner Badger.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Your goal is to find a heavy 1-rep shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– STRENGTH III – (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
– Sub-15:00.
– Prioritize unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban presses.
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
Modifications:
– Deficit handstand push-ups: Handstand push-ups, pike push-ups
– L-sit hold: One leg extended, knees tucked to chest, plank hold
– STAMINA I – (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.