CFSBMetcon – Mon, Oct 7
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike/ski 1:00
4 inchworm + up/dog+ scorpion
10 glute bridges + pause
:30 bent knee hollow hold
bike/ski 1:00
10ea db high pull
7ea db floor press + ir/er
5 tempo abmat sit-ups
5 abmat sit-ups
hang power clean warmup:
clean deadlift
down position
hang position
hang shrug
hang high pull
hang muscle
foot work
tall drops
high hang power clean
hang power clean
coach bench press
Metcon (AMRAP – Reps)
EMOM21
1- 0:30 max bench press (115/75)
2- 0:30 max hang power clean (115/75)
3- 0:30 max abmat sit- ups
Work Your Weakness
– STRENGTH I – (No Measure)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to 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.
Front Squat (- STRENGTH II –
For load:
Front squat
5-5-5-5-5+
– Max-reps on the last set.)
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (No Measure)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– To add weight to the dips, pinch a dumbbell or medicine ball between your legs or use a weight belt.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to a double-dumbbell shoulder press if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight. Instead, use your own bodyweight or a band for assistance to move through a pain free range of motion.
Skill Work (No Measure)
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
– SKILL I – (No Measure)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-ring, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
Modifications:
– Strict toes-to-rings: strict hanging knee raises on rings
– GHD sit-ups: GHD sit-ups to parallel, AbMat sit-ups
– STAMINA I – (No Measure)
Every 2:00 for 10 sets:
400/500-meter bike
– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.
– Do not pace the intervals.
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch