CFSBMetcon – Tue, Oct 1
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
bike/ski 1:00
90/90
shin box + lift
low/high calf stretch
bike/ski 1:00
wtd calf raises
db high pull
db hip flexion
knee circles
toe raises
little jumps
big jumps
box step ups
box jumps
box jump overs
pausing clean deadlift
shrug
highpull
muscle
footwork
tall drops
high hang power clean
power clean
barbell cycling
Power Clean
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
Metcon (AMRAP – Reps)
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10……
Power cleans (135/95)
Box jump-overs (24/20 in)
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
-TRAVEL – (No Measure)
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Double-DB power cleans (35/50 lb)
Object jump-overs (20 in)