CFSBMetcon – Mon, Feb 24

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

45 second Machine

20 ortrich walk

PVC warm up

hamstring flow

HSPU progression

with PVC from the hang

down

shrung

high pull

muscle

behind the neck press

tall drops

with barbell from the hang

deadlifts

down

shrung

high pull

muscle

behind the neck press

tall drops

2. Strength

Every 2:00 (5 sets):

5 Hang Power Snatch (build-in weight)

3. Workout Prep

3 sets:

3 Deadlifts (build in weight)

2 Strict Handstand Push Ups

Strength/Accessory

Hang Power Snatch

Every 2:00 (5 sets):

5 Hang Power Snatch (build-in weight)

Workout

“Diane Bailey” (Time)

Freedom (RX’d)

21-15-9

Deadlift (275/185)

Strict Handstand Push Ups

(KG conv: 125/85)

This is an official Mayhem Benchmark workout, so get after it!

Independence

“Diane”

21-15-9

Deadlift (225/155)

Handstand Push Ups

(KG conv: 102.5/70)

Liberty

21-15-9

Dumbbell Deadlift (light)

Push Ups

Target time: 6-8:00

Time cap: 10:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 15 Side Lying Rotations (each side)

2x 10 Seated External Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Side Lying Rotations

Seated External Rotations