CFSBMetcon – Mon, Nov 11
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
2:00 ski/bike
:30 sec each foam roll smash calves
:30 sec each foam roll hip flexors
:30 sec each foam roll thoracic
20 tippy toe walks
5 calf raise w/ 3 sec pause 3 sec decent
5 single calf raise w/ 3 sec pause 3 sec decent
10 up dog/childs pose
10 leg swings/ leg
10 alt walking lunges
Chad Wilkinson (Time)
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Stretching (Checkmark)
1 set:
2:00 foam roll quads
1:00-2:00 couch stretch/leg
– TRAVEL – (No Measure)
Same as Rx’d, Intermediate, or Beginner
Work Your Weakness
– STRENGTH I – (No Measure)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
– STRENGTH III – (No Measure)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for this workout to take around 15 minutes.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– Choose a load that allows for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but if you can go unbroken, go for it!
BENCH PRESS (No Measure)
– STRENGTH II –
For load:
Bench press
5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– SKILL I – (No Measure)
5 sets:
10 ring dips
:30 L-sit hold
– Perform the L-sit hold on the ground, rings, or boxes or by hanging from a pull-up bar. Your option should allow you to complete the L-sits in 3 sets or less.
– Scale the ring dips by placing one or two feet on the ground and using them for assistance.
– STAMINA I – (No Measure)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the 15-second sprints.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.