CFSBMetcon – Mon, Mar 17

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike/ski 1:00

deadhang

shoulder series

bootstrappers

plank to downdog

bike/ski 1:00

lat active

shoulder series

single leg raises + IR/ER on the rig

forearm plank to downdog

coach muscle clean + strict press

coach clean and jerk

before wod go over ttb and wall ball

muscle clean + strict press (Weight)

3×3 building

Clean and Jerk

3×3 building – these are tap and go reps

then work up to a heavy single – not a 1RPM just a heavy 14 min

Metcon (Time)

10 min time cap

RX

3 rounds for time:

24 Wall Balls (20/14)

12 Toes to Bar

6 Clean and Jerks (135/95)

Intermediate

3 rounds for time:

20 Wall Balls (14/10)

10 Toes to Bar

5 Clean and Jerks (115/85)

Beginner

3 rounds for time:

15 Wall Ball Thrusters (light)

10 Hanging Knee Raises

5 Dumbbell Clean and Jerks (light)
Stimulus:

Fast workout for the week – try to go unbroken on all movements – hang on to the wall ball for as long as you can – if you are proficient at ttb go unbroken if you need to come off the bar 2 sets. Clean and jerk is on the heavier side – singles is appropriate.

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 30 Second Pigeon Stretch Drops
Couch Stretch

Pigeon Stretch Drops