CFSBMetcon – Thu, Dec 19

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

green band shoulder series

*lat

*front of shoulder

*back of shoulder

*bicep to ear

*arm straight

*squat

Warm Up (No Measure)

:30 ski

deadhang

Banded 7s

:30 ski

lat active

banded 7’s

2x:

10 Single Arm Dumbbell Bench (each)

10 Glute Bridge

10 RIng Rows

10 kip swings

5 hand release kip swings

3x:

5/4 cal ski – increasing pace each round

5 Dumbbell Bench Press – building

1 – 5 kipping pull-ups

2- 3 chest to bar

3- bar muscle up

Metcon (Time)

RX

Teams of 2

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Ski

*Both partners work at the same time and switch when both are completed

-straight into-

3:00 AMRAP

Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

* Score is time after the 5 rounds are compete (before the muscle ups).

Intermediate

5 Rounds (each)

P1: 15 Dumbbell Bench Press (35s/25s)

P2: 12/10 Ski

-straight into-

3:00 AMRAP

Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners

Beginner

5 Rounds (each)

P1: 10 Dumbbell Bench Press (light)

P2: 10/8 Ski

-straight into-

3:00 AMRAP

Max Up Down + Jumping Pull Up in the remaining time between partners
Target time: 9-11 minutes

Time cap: 14 minutes

Metcon (AMRAP – Reps)

3:00 AMRAP

Max Bar Muscle Ups

*This section is just for scoring the max reps in part 2.