CFSBMetcon – Mon, Dec 2
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
Bike/ski 1:00
20 tippy toe walk
20 heel walk
30 singles (front back/side to side )
20 singles (scissor)
10 singles (lofty)
10 alternating Samson lunges
20 shoulder taps (static/dynamic)
10 plank to downward dog
10 dead bugs
10 single-single-double-unders (or attempts)
10 du
plank to pike walk
tempo abmat sit-ups
on the wall:
plank to downdog
walk feet up wall
walk hands back so shoulders are stacked under hips (body is in an L position)
practice shoulder taps in this position
Skill Work (No Measure)
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Metcon (Time)
– RX –
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Time Cap: 15min
– INTERMEDIATE –
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
– BEGINNER –
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
– MASTERS 55+ –
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
Stimulus:
Practice double unders today – 2:00/1:30/1:30/1:00/1:00. If you need to scale the wall walks to keep moving do so. Push the pace on the sit-ups
Stretching (No Measure)
1 set:
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side
– TRAVEL – (No Measure)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.
Work Your Weakness
– STRENGTH I – (No Measure)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
-Strength II- (No Measure)
For load:
Bench press
10-8-8-6-6
– Welcome to week four in our Strength II bench press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– STRENGTH III – (No Measure)
4 sets for load:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.
– Take the barbell out of a rack if you are able.
– SKILL I – (No Measure)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– Complete the L-sit hold in three sets or less.
– Use this as a skill/technique-building session vs. a metabolic conditioning workout.
– Scale deficit handstand push-ups to regular handstand push-ups, negatives, or pike push-ups as needed.
– Scale L-sit hold to one leg extended, knees tucked to chest, or a plank hold as needed.
– STAMINA I – (No Measure)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain close to the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Use today’s session to develop consistency, working to maintain the same pace across all distances.
– Run substitutions: 300-m run, 700-m bike