CF 12/06/2018
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll adductors x 30 sec each
Then,
with a barbell:
5 RDLs
5 Sumo Stance RDL’s
5 Front Squats
5 Rev Lunges each leg
5 1 leg deadlift
5 Bent Over Rows
Rest 60 seconds then add light-weight
3x
Strength
Box Squat – back rack
1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday
2) Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s.
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
3 Deadlifts (225, 155)
3 Box Jumps w. step down (24, 20)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..
RX+: (275, 185) (30, 24)
L3: (185, 125)
L2: (155, 105) (20, 15)
L1: (135, 95) (20, 15 Step Ups)
Like all ascending ladders these workouts get harder as they progress so starting with a “sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.
Accessory Work
Metcon (No Measure)
Banded Pull-Throughs: 4 x 20. Rest 60s.
Anywhere wods
Metcon (No Measure)
5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups