CrossFit Steamboat – CrossFit
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.
Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.
Box squat – back rack – parallel
Wide Stance Box Squats: 3/6 x 3 @60-70% of Back Squat 1RM, every 60s.
– 15″ Parallel Box
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
Metcon (No Measure)
5 Minutes of Parasympathetic Breathing