CFSBMetcon – Tue, Sep 24

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

lacrosse ball shoulder blades

plate ground-to-overheads

:30 bent knee hollow hold

3 position lunge stretch

progressive bootstrappers

plate halo

:20 hollow hold

90/90

:20 bottom-of-squat hold

hollow rocks

plate straight arm rotations

glute activation

:20 plate bottom-of-squat hold

coach air squat

coach strict press

Metcon (Weight)

Every 4:00 for 5 sets:

40 air squats

4 shoulder press

*building
Stimulus:

Building to a heavy set of 4 strict shoulder press while under fatigue.

You want the air squats to be done quickly while maintaining full range of motion. You want to complete them in 1 min max.

Stretching (No Measure)

1 set:

1:00 foam roll quadriceps/leg

1:00 foam roll lats/arm

-TRAVEL- (No Measure)

Every 4:00 for 5 sets:

40 air squats

Max-rep dumbbell shoulder presses (35/50 lb)

– Use two DBs.