CFSBMetcon – Sat, Nov 23
CrossFit Steamboat – CFSBMetcon
General Warm-up (Checkmark)
1 set:
100-meter jog
:20 Samson stretch/leg
10 ring rows (easy)
10 air squats
:10 hollow hold
1 set:
100-meter run
10 walking lunge steps
5 ring rows (harder)
10 med-ball squats
10 hollow rocks
1 set:
200-meter run
10 walking lunge steps
10 ring rows (hardest) or 1-5 strict pull-ups
10 wall-ball shots
10 V-ups
241123 (2 Rounds for time)
– RX –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
– INTERMEDIATE –
3 rounds for time with a partner:
400-m run
30 walking lunges
20 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars
– Run together; split the remaining work evenly.
– BEGINNER –
3 rounds for time with a partner:
200-m run
20 alternating lunges in place
20 ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises
– Run together; split the remaining work evenly.
– MASTERS 55+ –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
Stretching (Checkmark)
1 set:
1:30 couch stretch/leg
– AT-HOME – (2 Rounds for time)
3 rounds for time with a partner:
400-m run
30 walking lunges
30 single-arm DB hang power cleans (35/50 lb)
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 single-DB thrusters (35/50 lb)
20 V-ups
– Run together; split the remaining work evenly.