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