CFSBMetcon – Fri, Aug 9

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

50 single unders

20 ostrich walk

20 thoracic pushups

30 single unders

2x

20 wide stance rkbs

20ea single leg glute bridge

20 banded scap pulls

coach deadlift

*top down

*bottom up

wod prep:

coach wall walk

*plank to downdog

*plank to pike

*partial wall walk

*full wall walk

Deadlift

Deadlift (all percentages are taken off of 90% of your heavy single)

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Metcon (Time)

For Time:

50-40-30-20-10-20-30-40-50

Double Unders

5-4-3-2-1-2-3-4-5

Wall Walks

Time Cap: 15min

Affiliate Compete

80-60-40-20-10-20-40-60-80

Double Unders

8-6-4-2-1-2-4-6-8

Wall Walks