CFSBMetcon – Wed, Oct 9
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike /ski 1:00
supine 3 position shoulder lacrosse ball
bike/ski 1:00
quadruped PVC iso hold + lift
2x:
10 plank to downdog
:30 bent knee hollow hold
barbell:
3 deadlift
3 muscle cleans
3 strict press – slow down
3 deadlift
3 muscle cleans
3 push press – slow down
jump and land
jump and land hands at shoulders
jump land and punch – slow
jump land and punch fast
pvc push jerk
barbell push jerk
push jerk build up:
every 2 min for 8min:
3 push jerk
Metcon (Time)
3 rounds for time:
500/450m row
15 push jerks (135/95)
Time Cap: 14min
Stimulus:
Push jerks need to be done unbroken or 2 sets
Stretching (No Measure)
coaches choice shoulder stretch