CFSBMetcon – Mon, Nov 4
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike/ski 1:00
:30 deadhang
10ea shoulder series
10 little hops
10 big hops
10 knee circles
10 toe raises
box step ups
kipping ring rows
bike/ski 1:00
:30 lat active
10ea shoulder series
hollow hold
arch hold
box jumps
ring support
mini kip swings
big kip swings
kip swings + hand release
kip swings + kipping pull-up
kip swings + kipping pull-up + ctb
kip swings + kipping pull-up + ctb+ hips to bar
jumping bar mu
banded bar mu
Bar Muscle Up SKill Work (No Measure)
RX:
2-3 sets
3 jumping bmu – focus on agress press down on bar at the top
3 banded hip pops – keep arm straight pull to hip
1 banded bmu
intermediate:
2-3 sets
3 jumping bmu
3 banded hip pops
1 banded bmu
beginner:
2-3 sets
5 kipping ring rows
:20 top of support hold
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 7:
10 box jumps (24/20 in)
3 bar muscle-ups
– INTERMEDIATE –
AMRAP 7:
10 box jumps (24/20 in)
1 bar muscle-ups
– BEGINNER –
AMRAP 7:
10 box jumps (20/12 in)
3 low-bar transitions
– Step up to the box as needed.
Weighted Pull-ups
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
– TRAVEL – (No Measure)
AMRAP 7:
10 object jumps or jump-overs
3 DB burpee clean and jerks
Stretching (No Measure)
1 set:
1:00 double-forearm stretch
1:00 couch stretch/leg
Work Your Weakness
– STRENGTH I – (No Measure)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next 8-week and 4-week cycles that will start on Nov. 11.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Deadlift (- STRENGTH II –
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.)
– Focus more on technically sound, fast sets. Go as heavy as possible while still moving efficiently through the 10 reps.
– Aim for percentages to be between 50-60% of your best 1-rep.
– Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
– SKILL I – (No Measure)
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
– Maintain consistent set sizes.
– Avoid pushing to failure.
– Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
– Build your gymnastic pressing endurance and your awareness of your ability with this movement.
– Scale to pike push-ups, dumbbell strict presses, handstand push-up negatives as needed.
– STAMINA I – (No Measure)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
– Row modifications: 300-m run, 700-m bike
– CHAD1000X Training – (No Measure)
For time:
1,600-meter ruck/jog (35/45 lb)
Rest 3:00
800-meter ruck/jog
– 30:00-40:00.
– Aim to complete the 1,600 meters in 20 minutes or less.
– Use loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
– Loads | Rx’d: 35/45-lb rucksack; Intermediate: 20/30-lb rucksack; Beginner: no rucksack.