CFSBMetcon – Thu, Feb 13
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
bike/ski :30
ring rows
scap retractions
bike/ski :30
kipping ring rows
3 position row
bike/ski :30
alt v-ups
high pull
bike/ski :30
v-ups
floor press
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
on a clock every 1:15 – ideally we will stay at one weight
Metcon (3 Rounds for reps)
RX
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows
Intermediate
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows
Beginner
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
20x Shoo the Cat
4x 5 Quad Foam Rolling (each leg)
Bench Stretch for Lats
Shoo the Cat
Quad Foam Rolling