CF 04/22/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then grab barbells and complete,

10 RDLs

8 Front Rack Reverse Lunges each

6 Back Squat with 1 count pause at bottom of each rep.

Strength

Back Squat

Back Squat: 5-4-3-2-1+. Rest 2:00

– Rx: Build to a 1RM

– L3: Build to a “heavy 1”

– L2: Sets of 3-5 adding weight form permits

Metcon

Metcon (Weight)

AFAP, but not for time:

60 Romanian Deadlifts (135, 95)

50 Front Rack Reverse Lunges (135, 95) (total)

40 weighted straight leg sit-ups

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank)

L1: (75, 55) (Reps of 40-30-20) (60s of total Elbow Plank)

Accessory Work

Metcon (No Measure)

800 Meter Sledpull Powerwalk with lightweight without stopping

Metcon (No Measure)

800 Meter Sledpull Powerwalk with lightweight without stopping