CFSBMetcon – Wed, Dec 11

CrossFit Steamboat – CFSBMetcon

Holiday Stress DECOMPRESS (No Measure)

Get a point for every :30 sec you spend stretching . The point of this is to DECOMPRESS during the busy holidays. Take some time to quiet the mind and give your muscles some love.

Every day we will recommend three stretches – spend some time on them. Write your name on the whiteboard and record your points

pigeon pose

green band lat stretch

childs pose

Warm Up (No Measure)

1:00 bike/ski

banded ankle distraction

lacrosse ball shoulder blades

up/downs

hip/hamstring flow (passive cossack squat, lunge, hamstring)

banded monster walks

1:00 bike/ski

banded hip flexor pulses

lacrosse ball front of shoulder

pause burpees

active cossack squat

banded wall shoulder flexion

tippy toe walk

heel walk

little jumps

big jumps

step ups

box jumps

air squat

db squat

db press +

db push press

burpee

burpee over the db

Metcon (AMRAP – Rounds)

RX

15 min AMRAP

10 Dumbbell Front Squats (50s/35s)

10 Box Jumps (24/20)

10 Dumbbell Shoulder to Overhead

10 Burpee over Dumbbell

Intermediate

15 min AMRAP

10 Dumbbell Front Squats (35s/25s)

10 Box Jumps (20/16)

10 Dumbbell Shoulder to Overhead

10 Burpee over Dumbbell

Beginner

15 min AMRAP

10 Dumbbell Front Squats (light)

10 Box Jumps on Plates

10 Dumbbell Shoulder to Overhead (light)

10 Up/Downs
Stimulus :

Choose a weight that will allow you to do the reps unbroken – take a quick rest in between movements.