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Blog
May
15
2019

CF 05/16/2019

By wodify 0


CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Romanian Deadlifts

5 Sumo Stance Romanian Deadlifts

5 Front Squats

5 Back Rack Reverse Lunges each Leg

5 1 Leg Deadlift ea

5 Wide Stance Back Squats

Rest 40-60s, add light weight.

Then,

Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.

Strength

Box squat – back rack – parallel

Wide Stance Box Squats: 3/6 x 3 @60-70% of Back Squat 1RM, every 60s.

– 15″ Parallel Box

Metcon

Metcon (Weight)

Every 4:00 x 5 Sets:

5 High Box Jumps at a challenging height

10 Back Rack Reverse Lunges (185, 125)

120 Ft. Heavy Farmer Carry

*Score = lunge weight

L3: (24, 20) (155, 105)

L2: (20, 15) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)
Today’s metcon is a mix of explosive work, unilateral, and core work. This should be more of a quality over quantity piece – go with a challenging height for box jumps – these should be done for explosiveness, not cycle rate, a heavyweight for your lunges and as heavy as possible with the Farmer Carry.

Lunges are done out of the rack

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing