CFSBMetcon – Mon, Feb 10

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

:30 deadhang

shoulder series

knee circles

shin raises

progressive bootstrappers

forearm plank to downdog

up/downs

bike/ski 1:00

:30 lat active

shoulder series

step ups

pause burpee

coach hang squat clean

coach front squat

coach ctb before wod

Tempo Front Squats

Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion

* Rest as needed between sets *
8 sets

2 Tempo Front Squat (70-80%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

every 1:15 on the clock

Metcon (Time)

RX

15-12-9

Hang Squat Clean (115/85)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

RX+ (135/95)

Time cap: 12 minutes

Intermediate

15-12-9

Hang Squat Clean (95/65)

Burpee Box Get Over (24/20)

Pull-Ups

Beginner

15-12-9

Hang Dumbbell Squat Clean (light)

Up Down Box step up (24/20)

Jumping Pull Ups
Stimulus:

Target time: 8-10 minutes. Weight on the barbell should be a weight you could cycle 10 reps unbroken.

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Shoulder Extension Bridges

20 Scorpion Kicks (each side)

1 Minute Barbell Forearm Stretch
Shoulder Extension Bridges

Scorpion Kicks

Barbell Forearm Stretch