CFSBMetcon – Tue, Dec 17

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

Lacrosse ball upper traps

Lacrosse ball glutes

Lacrosse ball shoulder blades

Warm Up (No Measure)

bike :20/:20/:20

:20 supinated grip deadhang

shoulder series

ring rows

seated leg lifts

Bike :20/:20/:20

:20 lat active supinated grip deadhang

shoulder series

single arm ring rows with a twist

hanging knee raises

rope climb

clean warmup

Gymnastics Skill Session (No Measure)

We will spend some time practicing rope climbs

Metcon (5 Rounds for time)

RX

5 sets (Every 5:00)

12/9 c Bike

20 Hang Power Cleans (115/80)

12/9 c Bike

Intermediate

5 sets (Every 5:00)

12/9 c Bike

20 Hang Power Cleans (95/65)

12/9 c Bike

Beginner

5 sets (Every 5:00)

9/6 c Bike

15 Hang Dumbbells Power Cleans (light)

150m Run
Stimulus:

Target time for each set is 2:30-3:30 with a hard cap of 4 min. The weight on the bar should be less then 50% of your 1rm and shoulde be able to be completed in 2 sets.