CFSBMetcon – Mon, Nov 18
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
foam roll upper back
row progression
5 inchworms + plank hold + up dog + scorpion
pause rowing + row
15 banded pull-aparts +10 banded pass-throughs
plank to downdog
plank to pike walk
box dips+bottom hold
donkey kicks
top of ring support
bottom of ring support
donkey kicks on the wall
ring dip negatives
strict dips/banded dips
kipping dips
Skill Work (No Measure)
On a 10:00 clock:
Handstand practice
box then wall
Metcon (Time)
– RX –
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
– INTERMEDIATE –
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
– BEGINNER –
For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
Stimulus:
Descending distance on the rower
1000m should take about 4-5 min. For ring dips we will scale to banded or jumping.
Stretching (No Measure)
1 set:
:45 doorway pec stretch/side
:45 lacrosse-ball chest/side
– TRAVEL – (No Measure)
For time:
20 hand-release push-ups
1,000-m run
20 hand-release push-ups
750-m run
20 hand-release push-ups
500-m run
Work Your Weakness
– STRENGTH I – (No Measure)
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 three 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
1-1-1-1-1-1-1
– Last set should be the heaviest set.
– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy 1-rep bench press for the day.
– 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 – (No Measure)
5 sets:
Front-rack walking lunges (50 ft)
– Start on the lighter side and increase across sets to find the heaviest load possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
– SKILL I – (No Measure)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than 10 seconds between movements.
– STAMINA I – (No Measure)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less; advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Push as hard as possible on each round to find out what this workout is really all about; avoid gaming any of the rounds.
– If you use an Echo or Assault bike, incorporate your arms as much as possible. On the C2 bike, try and push through the heavy feeling in your legs.
– Bike modifications: calories, max calories in 2:00, row or ski