CFSBMetcon – Wed, Jul 31

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:00

20 ostrich walk

20 thoracic pushups

bike/ski 1:00

2x

20 wide stance rkbs

20ea single leg glute bridge

20 bent over db scap only pulls

2x

10ea db bench press

20 prone arm raises

20ea cross body banded tricep press

coach deadlift and bench

Strength

Bench Press

Bench Press (all sets are based off of 90% of your heavy single we found last week)

10@55%

5@65%

5@75%

5+@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).

Deadlift

Deadlift (all sets are based off of 90% of your heavy single we found last week)

10@55%

5@65%

5@75%

5+@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).