CF 02/07/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

10 reach to sky touch toes

10 airplanes each side

5 lunge reach ea side

10 romanian deadlifts

10 strict press w/1 sec pause

10 jump squats

10 banded good mornings

10 deadlift lunge ea

10 romanian sumo deadlifts

10 push press

10 front squats

10 jump squats

15 seated jumps

green band in runners lunge:

hip flexor- hamstring

pigeon

5 squats

5 reach to sky touch toes

Strength

Sumo Deadlift w/ bands

1) Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s.

**Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.

2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x 5 + 2. Rest 60s.

Metcon

Under Pressure (Time)

For time:

21-15-9

Thrusters (95, 65)

Burpee Box Jumps (24, 20)

*8:00 Cap

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (Regular Burpees/no box)
Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!

Accessory Work

Metcon (No Measure)

Wide Stance Banded Pull-Throughs: 4 x 25. Rest 60s.

*Between each set complete a 10s Side Plank each side.