CFSBMetcon – Wed, Dec 4

CrossFit Steamboat – CFSBMetcon

General Warm-up (Checkmark)

1 set:

400-meter slow jog

5 inchworms

5 elbow-to-instep/leg

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

:20 lateral burpees over a line

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
– INTERMEDIATE –

For time:

21 DB snatches, arm 1 (20/35 lb)

21 lateral burpees over the dumbbell

21 DB snatches, arm 2

21 lateral burpees over the dumbbell

15 DB snatches, arm 1

15 lateral burpees over the dumbbell

15 DB snatches, arm 2

15 lateral burpees over the dumbbell

9 DB snatches, arm 1

9 lateral burpees over the dumbbell

9 DB snatches, arm 2

9 lateral burpees over the dumbbell

– Time cap: 15 minutes

– MASTERS 55+ –

For time:

21 dumbbell snatches, arm 1 (20/35 lb)

21 lateral burpees over dumbbell


21 dumbbell snatches, arm 2


21 lateral burpees over dumbbell


15 dumbbell snatches, arm 1


15 lateral burpees over dumbbell


15 dumbbell snatches, arm 2


15 lateral burpees over dumbbell


9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2


9 lateral burpees over dumbbell

– Time cap: 15 minutes

Skill Work (Checkmark)

Post-workout

3 sets:

:30 plank hold

10-15 V-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll upper back

:30 pec stretch/side

– AT-HOME – (Time)

Same as Rx’d, intermediate, or beginner