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Blog
Sep
29
2024

CFSBMetcon – Mon, Sep 30

By wodify 0

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2:00 bike/ski

10 PVC pass-throughs

10 PVC good mornings

10 PVC around the world

10 PVC Prone pass-throughs

5 PVC snatch shrug

5 PVC snatch high pull

banded 7’s

air squats

plate squats – hold in front

1:00 bike/ski

10 PVC lat strectch

10 PVC pec stretch

10 PVC IR/ER

10 PVC muscle snatches

banded 7’s

air squats

plate squats – hold overhead

20 jumping jacks

10ea leg swings

PVC waiter hold ovhd sq (¼,½,full)

20 high knees

20 butt kicks

10ea standing hip cars

PVC ovhd sq (¼,½,full)

barbell ovhd sq

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap 17:00

Stimulus:

Choose a weight that you can go unbroken or 2 sets for the whole workout – you want to do atleast 10 unbroken to start. If the overhead squat is not happening today try an overhead lunge- you can use a barbell or db. if overhead isn’t happening go to a front squat

The run should be done in around 2 min, scale if needed

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– TRAVEL – (Time)

5 rounds for time:

400-m run

8 single-arm DB overhead squats, left (35/50 lb)

8 single-arm DB overhead squats, right

Work Your Weakness

– STRENGTH I – (No Measure)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%+

4 reps x 3 sets at 60-70%+

3 reps x 2 sets at 70-80%

– Welcome to week four of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

– STRENGTH III – (No Measure)

For completion:

200-meter sandbag bear-hug carry (70/100 lb)

100-meter left-arm dumbbell overhead carry (35/50 lb)

100-meter right-arm dumbbell overhead carry

200-meter sandbag bear-hug carry

– Rest as needed between movements.

– Complete the sandbag carry in 2-3 sets.

– Complete the overhead carries in 1-2 sets.

– Use a moderate load that feels challenging toward the end, but allows you to walk casually.

– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, but break if needed.

– Push the overhead carries until failure, even if it means putting the dumbbell down 20 feet before the end of the 100 meters.

– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets are preferable to taking a lot of breaks.

Modifications:

– Sandbag carry: Load, double-kettlebell front-rack carry, farmers carry

– Dumbbell overhead carry: Load, use one arm if working around an injury, kettlebell front-rack carry, suitcase carry

Shoulder Press (- STRENGTH II –
For load:
Shoulder press
10-8-8-6-6)

– Welcome to week four in our Strength II shoulder press cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– SKILL I – (No Measure)

3 sets:

:30 single-arm ring plank hold (right arm)

:30 single-arm ring plank hold (left arm)

:30 L-sit hold

– Keep the 30-second intervals to 3 sets or less.

– Scale the plank hold by walking your feet forward and keeping your body more upright.

– Scale the L-sit hold by bringing the knees closer to your chest.

– STAMINA I – (No Measure)

5 sets for total time:

400-meter run

350/400-meter row

– Rest 2:00 between sets.

– Complete each set in under 4:30 total.

– Reduce the distance of the run to 300 meters and the row to 250/300 meters to maintain proper pacing.

– Start at a moderate pace and gradually increase speed to finish the fifth and final set faster than the 4 previous ones.