CFSBMetcon – Wed, Feb 5

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

2:00 bike/ski

lacrosse ball back/front of shoulders

plank to downdog

bent knee side plank hold

sa db dl

sa db swings

db cleans

db scap wrap

db press +

forearm plank to downdog

bent knee side plank + hinge

dbl db dl

dbl db clean

dbl db push press

dbl db jerk

coach shoulder press

Deadstop Shoulder Press

6 sets

2 Dead-Stop Shoulder Press (Build in weight)

– Rest 60-90 seconds between sets-

Metcon (Time)

RX

3 Rounds

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

Time Cap: 9:00

Intermediate

3 Rounds

21 Dumbbell Deadlifts (35s/25s)

15 Dumbbell Hang Power Cleans (35s/25s)

9 Dumbbell Shoulder to Overhead (35s/25s)

Beginner

3 Rounds

15 Dumbbell Deadlifts (light)

12 Dumbbell Hang Power Cleans (light)

9 Dumbbell Shoulder to Overhead (light)
Stimulus:

Target time: sub 7 minutes.

DB’s will be on the outside of legs for the DL and the Cleans. Grip will be an issue so break up sets as needed.

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers

10x 5 Seconds Cobra
Bootstrappers

Cobra