17
Oct
211018
Santiam CrossFit – CrossFit
Workout
211018 (Weight)
– RX –
For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2
– Record heaviest load lifted in each movement
– INTERMEDIATE –
Same as RX
– BEGINNER –
Same as RX
Skill Work
Metcon (No Measure)
Rest, stretch, and recover
Stretching
Metcon (No Measure)
Accumulate:
1:30 Seated Torso Twist / Side
1:00 Couch Stretch / Side
Work Your Weakness
Metcon (No Measure)
– STRENGTH 1 –
10 Sets:
5-7 Unbroken Strict Chin-ups
5-7 Unbroken Strict Ring Dips
– Use band assistance as needed
Metcon (No Measure)
– SKILL 1 –
EMOM 12
Minute 1 | 1-7 Ring Muscle-ups
Minute 2 | 12 GHD Sit-ups
Metcon (No Measure)
– STAMINA 1 –
3 x 4:00 Sets (C2 bike)
1:00 low damper high RPM
1:00 high damper low RPM
1:00 low damper high RPM
1:00 high damper low RPM
– Rest 3:00 between sets
Metcon (No Measure)
– STAMINA 2 –
ALT EMOM 20
Minute 1 | 1:00 Bike (moderate pace)
Minute 2 | :20 Ski (fast pace)