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Blog
Mar
20
2019

CF 03/21/2019

By wodify 0

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY MAX!!!!

Warm-up

Warm-up (No Measure)

bike sprints 3 rds

15 sec on/30 sec off

5 Turkish sit ups – ea

5 sumo inchworms

5 dball squats cleans

2x

Weightlifting

Box squat – front rack

Front Box Squat: 8 x 3 @60-65% every 60s.

– Parallel Box (15-16″)

– 3-4 “ramp-up” sets prior to starting the clock.

– Slightly wider stance than normal.

– If no recent 1RM, go by feel and make sure folks are fast off the box.

Metcon

Metcon (No Measure)

5 Minutes of:

Russian Swings (70, 53)

Rx+: (Band Resisted Russian Swings)

5 Minutes of:

TGU (athlete choice of weight)

5 Minutes of:

Sled Push x 100 ft. intervals (moderate weight)

5 Minutes of:

Single Arm Farmer Carry (70, 53) (Alt. sides evenly)

Accessory Work

Metcon (No Measure)

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