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CF 03/12/2019

By wodify 0

CrossFit Steamboat – CrossFit



Warm-up (No Measure)

Game: Rowling x 2 sets each (4 total rounds) athlete alternating with their partner with a varying penalty for all meters rowed over/under 100 (air squats, yoga pushups)


Banded Ankle Rotations x 45s each side


10 goblet squats

30 sec bent knee hollow hold

40 ft 1 arm overhead carry ea



Metcon (No Measure)

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side

Rx+:(20s Handstand Walking for interval #2)


Metcon (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)
Effort today should be around 75-80%. Encourage teams to strategize breaking up movements based on transition time (e.g. box jumps will have little transition time whereas switching athletes on the row will require more transition time). This workout should be the polar opposite of yesterday, but working with a partner should allow for a bit more consistency than if this was an individual workout. Overall, consistency of pace should be capable of being sustained for the entire 14 minutes.

Accessory Work

Metcon (No Measure)

Banded Facepull-aparts: 4 x 25. Rest as needed.

– Use a light band

– pull the band apart at end-ROM