CFSBMetcon – Mon, Dec 16

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

forward fold

cross body twist

childs pose

Warm-up (No Measure)

2x:

Bike/ski 1:00

10 Banded Pull Aparts

10 Banded Good Mornings

2x:

10 Deadbugs

3 Inch Worms

10 Pike Shoulder Taps

10 Single Leg Dumbbell RDLs (each)

10 Lunge Walk thru

3 Deadlifts (empty bar)

Deficit Deadlift

Perform deficit deadlifts on a 2-inch riser
Deficit Deadlift 3×8

3 sets

8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit

– Complete a set every 2:00-

– The Lunge accessory work should be started 2 min after the last set

Dumbbell Walk Through Lunges (Weight)

Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
4 sets

8 Dumbbell Walk Through Lunge (left)

8 Dumbbell Walk Through Lunge (right)

*Use light-moderate weight

-rest 1-2 minutes between sets-

* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.

Metcon (Time)

RX

10 Rounds

10 GHDs

3 Wall Walks

Time Cap: 15min

Intermediate

10 Rounds

V-Ups

2 Wall Walks

Beginner

10 Rounds

10 Sit Ups

3 Inch worms
Stimulus:

We are looking to finish this workout between 9-11 min.