CFSBMetcon – Fri, Oct 4

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

calf raises

50 single jump rope

up/dog childs pose

childs pose arm lifts

10 alt lunges

:30 deadhang

10ea shoulder series

30 lofty singles

:20 single arm db hold

8 alt front rack db lunges

:30 lat active

10ea shoulder series

single single doubles

db press plus

alt db ovhd lunge

push jerk:

jump and land

jump and land- hands at shoulders

slow jump land and punch

push jerk

barbell push jerk – pause in dip

barbell push jerk

5 kip swings

3 kip swings +kip swings with slight knee bend

3 kip swings + kip swings with knee bend and hip pop

3 kip swings + 1 kipping pull-up + 3 kip swings

2 kipping pull-ups

Metcon (Time)

Every 5:00 for 5 rounds:

50 double-unders

10 kipping pull-ups

10 push jerks (155/105 lb)

16 Alternating double-dumbbell front-rack lunges (50/35 lb)

– Rest with the remaining time in the intervals.

RX+ ctb
Stimulus:

No more then 30 seconds on the double unders. Unbroken on the pull-ups and the push jerks. Db’s are held in the front rack for the lunges

Stretching (No Measure)

Accumulate:

:30 banded overhead external rotation stretch/side

:30 bent-arm banded tricep stretch/side

– TRAVEL – (No Measure)

Every 5:00 for 5 rounds:

50 double-unders

10 DB bent-over rows (50/35 lb)

10 DB push jerks

50-feet alternating DB front-rack lunges

– Rest with the remaining time in the intervals.

– Use two dumbbells.