CFSBMetcon – Tue, Mar 18
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
ski progression
tippy toe walk
heel walk
walking quad stretch
walking figure 4
walking knee
walking leg swings
ski :20/:20/:20
kb psoas progression
30 singles
20 lofty singles
10 penguin taps
5ea single leg jumps x 4
single single double practice
double under practice
coach strict sit-ups, v-ups, sit-ups
Metcon (Time)
RX
2000/1750m Ski
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
Time Cap: 20min
Intermediate
1750/1500m Ski
-into-
150 Single Unders
40 Strict Abmat Sit Ups
100 Double Unders
40 V-Ups
50 Crossover Singles
40 Abmat Sit Ups
Beginner
1500/1300m Ski
-into-
150 Single Unders
30 Abmat Sit Ups
100 Single Unders
30 Alternating V-Ups
50 Single Unders
30 Abmat Sit Ups
Stimulus:
Target time: 15-17:00
Accessory (No Measure)
3 Rounds for quality
10 Elevated Toe Double KB/DB Romanian Deadlift
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash (each arm)
2x 10 Seated External Rotations (each arm)
4x 5 Quad Foam Rolling (each leg)
Posterior Shoulder Smash
Seated External Rotations
Quad Foam Rolling