CFSBMetcon – Wed, Feb 19

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

1:00 Bike/erg

Foam roll hip flexors, calves, shins, quads and glutes

hip flow

Bike :20 :20 :20

10 Cossack Squats

10 Alternating V-Ups

5 Roll and Reach

5 pause air squats

coach bracing and breathing

3 Pause Back Squats (empty bar)

Back Pause Squat

Build up to a Heavy Back Pause Squat (3-seconds)

in 15:00

Telluride (5 Rounds for time)

RX

Every 3:00 (5 sets)

12/10 Calorie Air Bike

8 Back Squats (185/125)

14 stationary Lunges

* Bar can be taken from the rack.

Intermediate

Every 3:00 (5 sets)

10/8 Calorie Air Bike

8 Back Squats (155/105)

14 stationary Lunges

Beginner

Every 3:00 (5 sets)

8/7 Calorie Air Bike

8 Dumbbell Front Squats (light)

25ft Walking Lunge
Stimulus;

Target time each set: 1:40-1:55

Hard Time cap each set: 2:30

Aim for consistent times across all sets. Be off the the bike in :45 or less. Back squat should be less then 60% of 1 RM. Back squats need to be unbroken .

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Scorpion Kicks (each side)

1 Minute Band Wrist Mobilization

2x 10 Down Dog
Scorpion Kicks

Band Wrist Mobilization

Down Dog