211018

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)