CFSBMetcon – Mon, Mar 10
CrossFit Steamboat – CFSBMetcon
Warm-up (No Measure)
bike/ski :45
:30 deadhang
shoulder series
childs pose straight arm reach w/rotation
bike/ski :45
:30 lat active
shoulder series
plank to downdog + pigeon
alt lunges
db scap wrap + hold
alt box step ups
½ kneeling db press
box step overs
db push press
coach strict press
Deadstop Shoulder Press
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
Metcon (Time)
RX
30-20-10
Single DB Alt Box Step Overs (50/35)
30-20-10
Single Arm Dumbbell Push Press (50/35)
5- 4-3
Rope Climbs
Time Cap: 15min
Intermediate
30-20-10
Single DB Box Step Overs (35/25)
20-15-10
Single Arm Dumbbell Push Press (35/25)
3-2-1
Rope Climbs
Beginner
30-20-10
Single DB Box Step Overs (light)
20-15-10
Single Arm Dumbbell Push Press (light)
15-12-9
Ring Rows
Stimulus:
You can split the reps however you want for the push press – it’s total reps.
sub for rope climbs today is 2 strict knee raise + 2 strict pullup per rope climbb
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch
Calf Foam Rolling
Pec Stretch
Ring Lat Stretch