CFSBMetcon – Tue, Mar 11
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
row progression
foam roll lats
foam roller shoulder/thoracic
bent knee side plank hold
10 clean grip deadlifts
bent knee side plank + rotation
10 good mornings
coach power clean and hang clean
power clean + hang power clean (Weight)
EMOM 12:
3 Power Cleans + 2 Hang Power Cleans
Row Warm Up (No Measure)
After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing.
Row Workout Prep:
3 sets of 30-second Row
– Set: Easy-Moderate (65%)
– Set 2: Moderate (75%)
– Set 3: Moderate-Fast (this should be your planned workout pace)
Rest 30-60 seconds between sets
Notes:
Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don’t sell out early only to fall back and end with negative pacing.
1000m Row (Time)
Max Effort 1000m Row
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: log.concept2.com/challenges/indoor-sprints
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat
Open Book
QL Stretch
Shoo the Cat