Jul
04
2024
CFSBMetcon – Fri, Jul 5
CrossFit Steamboat – CFSBMetcon Rest Day
Jul
03
2024
CFSBMetcon – Thu, Jul 4
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) 2rds: :20 ski :15ea banded overhead hold 8 slow groiners 5 air squats 2rds: :20 sec deadhang (lat active) 10 shoulder series 10 kip swings 2rds: :20 bike 5 jump squats 3 jumping pull-ups Strength Shoulder Press 3 sets 5 Shoulder Press (65...
Jul
02
2024
CFSBMetcon – Wed, Jul 3
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) Bike arms only :30 Foam roll hips/quads/glutes Bike legs only :45 3 position kb psoas bike 1:00 banded figure 4 hip distraction 10 alternating box steps ups w/ toe drag 10 straight leg sit-ups 5ea lateral box step ups 10 hands behind the hea...
Jul
01
2024
CFSBMetcon – Tue, Jul 2
CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) ski/bike 1:00 10 up/downs 10 ea supine alligator mouths 5ea supine shoulder circles 10 cuban press ski/bike 1:00 5 pause burpee 5ea supine banded crossbody 10 cuban press PVC: pausing snatch deadlift shrug highpull muscle behind the neck pre...
Jun
30
2024
CFSBMetcon – Mon, Jul 1
CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) 1:00 straight leg row 20 tippy toe walks 20 heel walks 30 singles 10 progressive bootstrappers 1:00 straight arm row 5 straight arm plank to downdog 5 forearm plank to downdog 30 singles (front back side to side) sumo squat/cossack squat/IR/...