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Blog
Dec
05
2018

CF 12/06/2018

By wodify 0

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