CFSBMetcon – Wed, Aug 7

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

walk the 200 –

tippy toe

heel

outside of foot

walk backwards up hill

jog back

20 ostrich walk

20 thoracic pushups

2x

:30 deadhang (lat active second round)

10ea shoulder series + pec fly

10ea db bench press

20ea cross body banded tricep press

20 glute bridge

20 tabletop rotations

coach bench:

roll barbell to front of j hooks

plant feet

squeeze butt

take bar out of rack

press up to ceiling while pinning shoulders to bench

down for count of 3 drive up

Strength

Bench Press

Bench Press (percentages are based off of 90%of your 1 rep heavy)

10 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Metcon (Time)

5 Rounds For Time:

200m Run

10 Burpee Pull Ups

RX+ Burpee chest to bar

Time cap: 14 minutes
Stimulus:

If you aren’t running you can bike .6. Row or ski will be 250/200m.