CFSBMetcon – Fri, Dec 20

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

supine pigeon

saddle archer

banana stretch

Warm Up (No Measure)

row

90/90

90/90 + hip

90/90 + lunge

straight leg sit-ups

alt v-ups

:10 hang /:10/ lat pull-ups/:10 kip swings

10 kipping hanging knee raises

clean warmup:

down and up

high pull muscle

tall drops

shrug

high pull

muscle

zombie squats

front squats

pause squats

1 -¼ squats

strict press

push press

push jerk

2 power cleans

2 front squats

2 push jerk

Power Clean + Front Squat + Jerk

6 sets

2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)

-complete a set every 2:00-

*Complete unbroken

Metcon (Time)

RX

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 12 Toes to Bar

Intermediate

1800/1600m Row

-Every 2:00 (including 0:00) perform 10 Toes to Bar

Beginner

1500/1200m Row

-Every 2:00 (including 0:00) perform 10 Sit ups
Stimulus:

9-11 minutes hard cap at 15 min .

TTB need to be done in 1-2 sets.