CF 10/18/2018

CrossFit Steamboat – CrossFit

Happy Birthday Jared and Nick!!!

Warm-up

Warm-up (No Measure)

60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon)

Then,

8 Minutes of:

10 Reverse Lunges in place (5 each)

8 Birddogs (4 each)

6 RDLs with an empty bar

4 Squat Cleans w. empty bar

Rest as needed.

Then,

Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.

Strength

Deadlift against a band

1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)
This is a benchmark workout with global movements so managing sets early are important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.

Accessory Work

Metcon (No Measure)

Double Leg Banded Leg Curls x 100 Reps.

Anywhere wods

Metcon (No Measure)

5 rounds:

Handstand 1 minute Hold

Bottom of the squat hold for 1 minute