CF 03/21/2019
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.