CFSBMetcon – Fri, Dec 27

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

straddle

scorpion

childs pose

Warm Up (No Measure)

bike/ski 1:00

up/downs

pass thru

around the world

bootstrappers

bike/ski 1:00

pause burpees

pvc lat stretch

pvc pec opener

pvc ir/er

back squat

overhead squat

PVC:

from down position

shrug/high pull/muscle

from hang position

shrug/high pull/muscle

from mid shin

shrug/high pull/muscle

behind the neck press

tall drops

snatch balance

barbell:

from mid shin

shrug/high pull/muscle

behind the neck press

tall drops

snatch balance

Muscle Snatch + Snatch Balance (Weight)

Every 1:00 (12:00)

Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)

Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)

*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

Feliz Navidad (Time)

RX

6 Sets

6 Deadlifts (225/155)

8 Bar Facing Burpees

-rest 1:1 between sets-

Intermediate

6 Sets

5 Deadlifts (185/125)

7 Bar Facing Burpees

-rest 1:1 between sets-

Beginner

6 Sets

8 Dumbbell Deadlifts (light)

8 Up Downs

-rest 1:1 between sets-
Stimulus:

Target time each set: :45-1:00 minutes- hard cap each set: 1:15. Overall time cap: 14:00

Deadlifts need to be done touch and go unbroken reps. Push the pace on thr burpees