CF 02/14/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Grab barbells + a light band:

8 Sumo Deadlifts

8 Front Squats

10 X-BAND Walks Left/Right

6 Sumo Deadlifts

6 Thrusters

10 Glute Bridges

*Add light weight

4 Sumo Deadlifts

4 Thrusters

10 Birddogs

Then,

Review Sumo Deadlift against a band.

+

Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS

Strength

Sumo Deadlift w/ bands

1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.

2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.

– Use a weighted vest if possible.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

Accessory Work

Metcon (No Measure)

100 Double Leg Prone Banded Leg Curls