CFSBMetcon – Tue, Aug 27

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

2x

8 cat cow

8 nerve floss ea

8 reach to the sky touch toes

10ea shoulder rolls

:30 goal post hold

20 glute bridge (20ea single leg glute bridge)

20 prone arm raises

20 sumo kb deadlift

20 banded straight arm scap pulls

10ea db highpull

10ea db bench press

20ea cross body banded tricep press

20 sumo rkbs

20 banded straight arm dl

Strength

Bench Press

Bench Press : (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 @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

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 @ 60%

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

Cooldown

1 min QL stretch

10ea single leg raises

10ea single leg crossover

1 min pec door stretch