CF 08/16/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

lacrosse ball in Glutes x 60s each,

then with an empty barbell:

10-8-6-4-2

RDLs

Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row

Then,

Worlds Greatest Stretch x 30s each pose

Strength

Low box squat

1) Low Box Squat, Moderate Stance: 8 x 2 @60%, every 60s.

– 12-13″ Box

– These are intended to be done below parallel.

2) Sumo Deadlift: 4 x 4 @60%, every 60s.

– Reset on each rep (not touch n go)

– Feet should be only 2″ away from plates.

Metcon

Metcon (Time)

4 Rounds, not for time:

50 Ft. Single Arm Farmer Carry each side, AHAP.

30 Banded Pull-Throughs

20 Steps DB Walking Lunges (total)

10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.

*Rest 2:00 Between rounds.

*Score = #1 Goal to achieve at the gym within the next 60 days.

Accessory Work

Metcon (No Measure)

5 Minutes of Light Foam Rolling

Anywhere wods

If you can’t make it to the gym today, here is something to do anywhere; while you are on vacation, or just a day you need an at home WOD!

Metcon (No Measure)

For time :

Walk 100 meters on your hands

*even if it is 2 meters at a time.