CF 01/14/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Then with an empty barbell:

3 Rounds of:

3 Squat Cleans

3 Front Squat

3 Jerks

*Add light weight + repeat. These movements can be done on the coaches call

Weightlifting

Clean and Jerk

Clean + Jerk: 1RM. Rest 2:00

– Any style permitted.

Back Squat

Back Squat: 1RM. Rest 2-3:00.

– Build to a 1RM in 8-10 sets.

– Sets of: 5,4,3,2,1,1,1…

Romanian Deadlift

4 x 10. Rest 60s.

Accessory Work

Warm-up (No Measure)

Banded Alphabet x 3 sets on both sides. Rest 60s.