CFSBMetcon – Tue, Dec 3
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike/ski 1:00
slow groiners + hip/ankle
forearm/tricep smash barbell
:30 sec plank hold
wrist/forearm stretch
bike/ski 1:00
fast groiners
forearm plank to downdog
:20 sec hollow hold
barbell:
clean grip deadlift
shurg
highpull
muscle
elbow punches
tempo front squat
front squat
footwork
tall drops – working down to bottom of squat
high hang squat clean
squat clean
Squat Clean
Every 2:00 for 5 sets:
2 squat cleans building
Metcon (Time)
– RX –
For time:
21 front squats (185/125)
650ft double-DB farmers carry (50/35)
15 front squats
500ft double-DB farmers carry
9 front squats
350ft double-DB farmers carry
Time Cap: 11 min
*650ft = 13 lengths of the rig
*500ft= 10 lengths of the rig
*350ft = 7 lengths of the rig
– INTERMEDIATE –
For time:
21 front squats (135/95)
200-m double-DB farmers carry (35/20)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
– BEGINNER –
For time:
15 front squats (45/35)
100-m double-DB farmers carry (15/10)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry
Stimulus:
heavier squat today – expect to break this first set up into 2-3 sets, second set in 1-2 sets and the third set unbroken. same for farmers carry.
Stretching (No Measure)
1 set:
2 min bike
:45 pigeon per side
– TRAVEL – (No Measure)
For time:
30 double-DB front squats
200-m double-DB farmers carry
20 double-DB front squats
150-m double-DB farmers carry
10 double-dumbbell front squats
100-m double-DB farmers carry