CFSBMetcon – Mon, Oct 14

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

row progression

inchworm + straight arm thoracic pushup + forearm thoracic pushup + scorpion

:45 row

ostrich walk

straight arm plank to downdog + forearm plank to downdog

plank rocks

plank rocks + strict down + worm up

:30 row

plank rock + strict down + strict up

hang power clean warmup:

clean deadlift

down position

hang position

hang shrug

hang high pull

hang muscle

foot work

tall drops

high hang power clean

hang power clean

Weightlifting

Hang Power Clean

Take 8-10 min to work up to a heavy 3 rep hang power clean

Metcon (Time)

3 rounds for time:

21 push-ups

12 hang power cleans (135/95)

800m row/run

Time Cap: 20:00
Stimulus:

Pushups should be done unbroken or 2 sets in the first round – break as needed after that. Try to go unbroken on the power cleans on the first round.

– TRAVEL – (No Measure)

3 rounds for time:

21 Pushups

12 double-dumbbell hang power clean

800m run

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

Work Your Weakness

– STRENGTH I – (No Measure)

For load:

Snatch, clean, or jerk:

3 reps x 3 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 3 sets at 90%+

– Welcome to week six 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.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Front Squat (- STRENGTH II –
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will front squat for four weeks.

– Find a heavy set of 3 front squats for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

– STRENGTH III – (No Measure)

4 sets for load:

100-meter dumbbell farmers carry

1:00 sandbag bear hug hold

– Use two dumbbells for the farmers carry.

– Relatively heavy grunt work.

– Spend no more than 15 minutes completing this session.

– Rest 10-20 seconds between movements and then as needed between sets.

– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.

Modifications:

Farmers carry: Dumbbell box step-ups

Sandbag hold: Load, dumbbell, or kettlebell front-rack hold

– SKILL I – (No Measure)

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

– STAMINA I – (No Measure)

4 sets on a bike:

500-meter easy-to-moderate pace

500-meter sprint pace

1000-meter standing bike

Rest 3:00

– 22:00-27:00.

– Conditioning through various places and positions on the bike.

– :40-:55 on the 500-meter sprints.

– No more than 4:30 spent on any interval.

– Start at a conversational pace and build into a full sprint.

– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.

– 500 meters at an easy to moderate pace (1:00-1:20).

– 500 meters at a sprint pace (:40-:55).

– 1000 meters at a standing bike pace (1:40-2:05).

– Modifications: row or ski half the distance.