CFSBMetcon – Sat, Dec 7

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

2 sets:

5 med-ball chest passes with a partner

6 med-ball lateral passes with a partner (3/side)

10 alternating box step-ups with a partner

1 set:

5 med-ball chest passes with a partner

6 med-ball lateral passes with a partner (3/side)

10 box jumps

3 sets:

5 shoulder presses – elbows in front of the bar in the rack

5 sumo deadlifts – feet just wider than squat stance

5 jumps in place (on sets 2 and 3 have athletes box jump and step down)

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
– INTERMEDIATE –

Same as Rx’d

– MASTERS 55+ –

3 rounds for reps:

1:00 wall-ball shots (10/20 lb)(9/9 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box jumps (20 in)

1:00 push presses (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

– Step or jump up to the box, but always step down.

Stretching (Checkmark)

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot

– AT-HOME – (AMRAP – Reps)

3 rounds for reps:

1:00 DB goblet squats (35/50 lb)

1:00 DB sumo deadlift high pulls

1:00 jumps to, or over, an object (20 in)

1:00 single-DB push presses

1:00 up-downs

– Rest 1:00 between rounds.