CF 03/14/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in single leg RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.

Weightlifting

deadlift+power clean+squat clean

Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @85% every 90s.

Then,

8 Sumo Stance RDLs x every 90s x 4 sets.

Metcon

Metcon (No Measure)

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off.
Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.