CFSBMetcon – Mon, Nov 18

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

1 set:

:20 cat cows

:20 bird dogs

:20 kettlebell deadlifts

5 x [2 shoulder taps + 1 push-up]

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

5 inchworms

1 set:

:20 kip swings

:20 kettlebell swings

5 inchworm + push-ups

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– INTERMEDIATE –

AMRAP 20:

2 kipping pull-ups

2 ring dips

4 pike handstand push-ups from a box

8 KB swings (35/53 lb)

– MASTERS 55+ –

AMRAP 20:

2 chest-to-bar pull-ups

4 push-ups to a 2-in riser

8 KB swings (35/53 lb)

Stretching (Checkmark)

Accumulate:

1:00 banded overhead shoulder stretch/arm

AT-HOME – (AMRAP – Rounds and Reps)

-AMRAP 20:

2 inverted burpees

4 pike push-ups

8 DB swings (35/50 lb)

Work Your Weakness

– STRENGTH I – (8 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%

– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. 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.

Bench Press (- STRENGTH II –
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.

– Find a heavy set of 3 bench presses for the day.

– Use the same load for sets 4 and 5, but go for more than 3 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.

– STRENGTH III – (Checkmark)

For completion:

200-meter sandbag bear-hug carry (70/100 lb)

100-meter left-arm dumbbell overhead carry (35/50 lb)

100-meter right-arm dumbbell overhead carry

200-meter sandbag bear-hug carry

– Rest as needed between movements.

– Sandbag carry in 2-3 sets.

– Overhead carries in 1-2 sets.

– Use a moderate load that allows you to walk casually but feels challenging toward the end.

– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.

– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.

– Take longer rests during this piece as needed. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.

– Sandbag carry modifications: Load, double-kettlebell front-rack carry, farmers carry

– Dumbbell overhead carry modifications: Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry

– SKILL I – (Checkmark)

Accumulate:

3:00 L-sit hold

– Perform the L-sit by using a pair of parallettes, hanging from a pull-up bar, or in any way you can get yourself off the ground. Use a variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.

– STAMINA I – (Calories)

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

– Use a C2 Bike, an Assault Bike, or an Echo Bike.

– Try for 150 or more calories across the entire effort.