CF 12/17/2018

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY KYLE!!!

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Front Squat

1) Front Squat: 1RM. Rest 2:00

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

Metcon

Metcon (Weight)

EMOM 20:

MINUTE 1: 10 RDLs (185, 125)

MINUTE 2: 5 High Box Jumps w. step down (30, 24)

MINUTE 3: 200 Ft. Heavy Farmer Carry

MINUTE 4: Rest

Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries)

L3: (155, 105) (24, 20)

L2: (135, 95) (20, 15)

L1: (115, 75) (20, 15)
Today’s metcon is a chance to train strength, explosiveness, and your core. All work should be challenging but executed PERFECTLY.

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling