CF 12/03/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

5 min – Dynamic Warm-up Consisting of:

World’s Greatest Stretch x 20s each pose

High Knees/Butt Kickers

Side Shuffle with Arm Swing

Air Squat then side lunge

Inch Worms then Bear Crawl

Then,

2 sets of “glute work”

10 Banded Good Mornings

10 Bird Dogs (5 each)

10 Glute Bridges

Strength

Box Squat – back rack

1) Wide Stance Box Squat: 3RM. Rest 2:00

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

2) Metcon Prep: Power Clean + Front Squat: Build to Metcon weight in 3 sets. Rest 60s.

Metcon

Gameday (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees

*20:00 Cap

RX+: (185, 125)

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.

Accessory Work

Metcon (No Measure)

Single Leg Glute Bridge on Bench: 4 x 10 each. Rest 30s.

*With miniband if possible