CFSBMetcon – Thu, Dec 5

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

deadlhang

ring rows

ostrich walk

pike hold

lat active

Kipping ring rows

hamstring scoops

handstand /pike hold off box

tripod

Tripod knee lift

pike handstand pushups

box handstand pushups

strict handstand pushups

kip swings

kip swings + knee bend

kip swings + hand release

kip swings + kipping pull-up + kip swings (with box if needed)

kip swings + 2 kipping pullups

deadlift

hip to knee

knee to mid shin

pausing

deadlft

add weight

from the ground

practice round:

3 strict hspu

3 pull-ups

3 deadlift

Metcon (Time)

-Rx-

7 rounds for time:

7 strict handstand pushups

7 pull-ups

7 deadlift (225/155)

Time Cap: 14min

-Intermediate-

7 rounds for time:

7 box handstand pushups

7 jumping pull-ups

7 deadlift (185/115)

-Beginner-

7 rounds for time:

7 seated z press

7 ring rows

7 deadlift (125/85)
Stimulus:

Pull-ups and handstand pushups need to be done in 1-2 sets. Deadlift is a moderate weight. Should be done in 1-2 sets