CFSBMetcon – Wed, Dec 4

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

10 up/downs

10 alternating samson lunge

plank to downdog

childs pose arm lifts

bent knee side plank + hinge

20 mountain climbers

banded 7’s

forearm plank to downdog

moose antlers

bent knee side plank + rotation

coach push jerk

jump and land

jump and land hands at shoulders

jump land punch – slow

jump land punch fast

pvc – behind the neck push jerk

pvc push jerk

barbell:

dip and pause

dip and drive

push jerk

cycling the barbell

Push Jerk

Push Jerk for Load

3-3-3-3-3-3-3

starting at about 60% of your 1 rep max and working to build to 90%+

Stretching (No Measure)

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

– TRAVEL – (No Measure)

3 sets:

Max-reps unbroken DB shoulder presses

– Rest 3:00 between sets.

3 sets:

Max-reps unbroken DB push presses

– Rest 2:00 between sets.

3 sets:

Max-reps unbroken DB push presses

– Rest 1:00 between sets.

– Athlete chooses the load.