CFSBMetcon – Mon, Aug 19

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

10ea lunge/hamstring flow

:30 bent knee hollow hold

20 glute bridge

20 sumo kb deadlift

10ea db highpull

20 banded straight arm scap pulls

bike/ski 1:00

20 walking lunges

:30 hollow hold

20easingle leg glute bridge

20 sumo rkbs

7ea ½ kneeling db scap wraps

7ea ½ kneeling db press

20 banded straight arm dl

db push press

db front rack walking lunge

Strength

Deadlift

Deadlift : (PHASE 2 – add 5-10# to your 1 rep max then take 90% of that number – this is the number you will base your percentages off of for the next 3 weeks)

10 reps @ 55%

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Metcon (Time)

100m Odd Object Carry (100/70)

-into-

5 Rounds

10 Dumbbell Push Press (50s/35s)

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

-into-

100m Odd Object Carry (100/70)

* Use an object with a total weight around 100/70.

Time cap: 14 minutes
Stimulus:

Choose a weight that you can do sets of push press unbroken.