CFSBMetcon – Mon, Oct 21
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike/ski 1:00
PVC:
pass thru
around the world
banded 7’s
lat stretch
pec stretch
IR/ER
banded 7’s
snatch grip deadlift
shrug
highpull
muscle
behind the neck press
tall drops to power position
bike/ski 1:00
barbell:
muscle
behind the neck push press
tall drops – from behind the neck
tall drops – from high hang position
high hang power snatch
hang power snatch
power snatch
load barbell coach from bottom up
Power Snatch
every 2 min for 10 min 3 touch and go snatch building
Metcon (Time)
Triple Isabel
For time with a partner:
90 snatches (135/95 lb)
Time Cap: 12 min
Stimulus:
At the start you may be able to get some touch and go reps in but most of the workout should be quick singles you go i go. This should be a moderate weight.
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
– TRAVEL – (No Measure)
For time:
150 alternating DB snatches
work/rest 1:1
Work Your Weakness
– STRENGTH I – (No Measure)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-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.
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Weighted Pull-ups (- STRENGTH III –
)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (No Measure)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
– STAMINA I – (No Measure)
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00.
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run.
– If you choose to row, aim to hold a pace just at or barely above your 2,000-meter race pace.
– Try to push the pace just beyond manageable without falling apart.
– Advanced athletes should move faster than they want to and fight to hang on and recover during the 20 seconds of rest.
– Use each 20-second interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Finish the fifth and ninth intervals with a faster pace.
– Modification: Effort/intensity
– CHAD1000X Training –
6 sets for time:
100-meter double-kettlebell farmers carry (26/35 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00
– 30:00-35:00.
– Scale kettlebell load as needed so you’re able to complete both the farmers carry and front-rack carry in 2 sets or less. Most of your earlier sets should be unbroken.
– Each 100-meter interval should take no longer than 90 seconds.