CFSBMetcon – Mon, Dec 9
CrossFit Steamboat – CFSBMetcon
HOLIDAY STRETCHING CHALLENGE (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
puppy dog
standing forward fold with interlace fingers
thread flat needle
Warm-up (No Measure)
2x:
row progression/row
:30 deadhang/lat active
shoulder series
Banded Pass Throughs
Bootstrappers
PVC:
behind the neck press
back squat
waiter hold ¼ squat, ½ squat, full squat
barbell:
¼ squat, ½ squat. full squat
Strength
Overhead Squat
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
Metcon (3 Rounds for time)
RX
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row
Intermediate
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row
Beginner
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row
Stimulus:
Target time each set: 3:45-4:45 minutes
Time cap each set: 6 minutes giving you at least a minute to rest before you go again. When choosing a weight for the overhead squats you should be able to go unbroken every set
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
1 Minute Ring Lat Stretch
2x 10 Reverse Leg Raises (each side)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Seated External Rotations
Ring Lat Stretch
Reverse Leg Raises