CF 08/20/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 Power Snatch

3 OHS

3 Thrusters

3 Bird-dogs each side

Rest + add light weight

Strength

Deadlift

1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.

– Beginner: 5 x 5, adding if form permits.

2) Power Snatch + OHS: Build to Metcon Weight in 3 sets. Rest 60s.

Metcon

3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

12:00 Cap

RX+: (add in to wod 30 hspu)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)
Barbell Conditioning piece. Use a load that will challenge you to complete sets of 15 UB. This workout should be done at 90% effort

Accessory Work

Metcon (No Measure)

Accumulate:

150-200 Banded Pull-Throughs

60s L-Sit Hold or Hollow Hold or RKC Plank

*Superset the two. Complete big sets of 30-50 reps per set.

Extra Conditioning

Metcon (No Measure)

1) Goodmornings: Build to heavy 5-6. Rest 2:00

2)Superset of:

Glute Bridge (BW w. band over knees): 3 x 50. Rest 30s.

Hollow Rocks w. KBs OH: 3 x 20. Rest 30s.