CFSBMetcon – Mon, Aug 26

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

lacrosse ball calves/shins

12ea hi/low plank calf stretch

12ea childs pose lat stretch

:20ea bent knee side plank hold

bike/ski 1:00

high lat larosse ball/upper traps

6 inchworm + hand walkout

12ea childs pose single arm raises

6ea bent knee side plank + rotation

barbell warmup:

pausing clean deadlift

shrug

highpull

muscle

foot work

tall drops

high hang power clean

power clean

strict press

jump and land

jump and land hands at shoulders

jump land punch

push jerk

clean and jerk – reset at shoulders

clean and jerk – rebound

Pre-wod:

50m jog

3 clean and jerk

:30 sec bike

100m jog

Metcon (AMRAP – Reps)

EMOM 16:00

Minute 1: 200m Run

Minute 2: Max Reps Clean and Jerk (95/65,115/75,125/85,135/95)

Minute 3: Max Calorie Bike

Minute 4: Rest
Stimulus:

you are going to have to push the pace on the run to get this done – scale the distance if needed. touch and go reps to start on the clean and jerk then singles as it gets heavy. You will get a minute rest after the bike so push the pace. Score = 2 reps for run + reps clean and jerk+ calories on bike

Cooldown

12ea childs pose lat stretches

12ea thoracic rotations