CFSBMetcon – Mon, Oct 28

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski 1:00

:30 deadhang

shoulder series

single leg raises on the rig

bike/ski 1:00

:30 lat active

shoulder series

db scap wraps

single arm db press+

pvc push press – rig

10 straight leg sit-ups

PVC pushpress

10 alt v-ups

deadlift

muscle clean

strict press

push press

ttb:

kip swings

kip swings + knee raises to hip

kip swings + knee to armpit

kip swings + knee to armpit +ttb

kip swings + ttb + kip swings

kip swings + 2 ttb

Push Press

take 10 min to build to a heavy set of 3 push press

Metcon (Time)

3 rounds for time:

15 push presses (135/95)

15 toes-to-bars

Time Cap: 10min
Stimulus:

We will take the bar from the ground.

This is a heavier weight on the push press, choose a weight that you can complete in 2 sets

ttb 2-3 sets

Stretching (Checkmark)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– TRAVEL- (No Measure)

3 rounds for time:

15 DB push presses

21 V-ups

– Use two dumbbells.

Work Your Weakness

– STRENGTH I – (No Measure)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.

– Next week, we take a break from a structured cycle and then return on the week of November 11.

– Use the same 1-rep-max to find your percentages.

– Take the jerks from a rack, and rest as needed between sets.

– If you are tackling Heavy Grace and you are performing cleans this cycle, consider performing half of the reps in this session. Use this time to dial in technique and iron out movement patterns. Either way, this is a de-load week, so the loading should allow for smooth and easy reps.

Front Squat (- STRENGTH II –
For load:
Front squat
10-8-8-6-6)

– Welcome to week 4 in our Strength II front squat cycle; this is a de-load week.

– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– STRENGTH III – (No Measure)

4 sets for load:

100-meter dumbbell farmers carry

1:00 sandbag bear hug hold

– Use two dumbbells for the farmers carry.

– Relatively heavy grunt work.

– Spend no more than 15 minutes completing this session.

– Rest 10-20 seconds between movements and then as needed between sets.

– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.

– Farmers carry modifications: dumbbell box step-ups.

– Sandbag hold modifications: load, dumbbell, or kettlebell front-rack hold.

– SKILL I – (No Measure)

EMOM 12:

Minute 1 | :45 alternating single-leg squats

Minute 2 | 1:00 ski

– Score = total single-leg squats.

– Consistent pacing and reps.

– Pick a ski pace that is just faster than a recovery pace to avoid going so fast that hit significant fatigue for the single-leg squats. Maintain a consistent pace on the squats. You’re better off going for 10 reps across all rounds vs. 20 reps in round one and then dropping off each round thereafter.

– Single-leg squat modifications: box or ring-assisted reps.

– Ski modifications: row, single-unders.

– STAMINA I – (No Measure)

Every 5:00 x 3 rounds:

800-meter run

then…

Every 3:00 x 5 rounds:

400-meter run

– 800-meter runs in under 4:30.

– 400-meter runs in under 2:30.

– Rest with any remaining time on the clock.

– Move at a faster pace than you normally do and try to sustain that pace for several sets.

– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter efforts.

– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.

– Run modifications: Distance, ski, row, or bike

– 800-m run substitutions: 1,000-m row, 1,000-m ski, 2,000-m bike

– 400-m run substitutions: 500-m row, 500-m ski, 1,000-m bike

– CHAD1000X Training –

For time:

400 weighted step-ups (20/20 in) (35/45 lb)

– 25:00-40:00.

– Aim to maintain an average pace of at least 10 step-ups per minute.

– Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.

– If you’re feeling fatigued from Heavy Grace earlier in the session, consider reducing the reps to 300 or performing with a partner and splitting the reps.

– Modifications: 1) Beginner: No rucksack. You pick the height of the step-ups; 2) Intermediate: 20/30-lb rucksack. You pick the height of the step-ups; 3) Rx’d: 35/45-lb rucksack. Use a 20-inch box for step-ups.