CFSBMetcon – Mon, Sep 30
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.