Friday

CrossFit Steamboat – CrossFit

Happy Birthday Carissa!

STRATEGIC MESSAGE
As a lifelong commitment, CrossFit Steamboat will provide opportunities to enhance our members successes and inspire their passions as athletes by offering experiences that value them and their goals and are inclusive and supportive.

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers Stretches*

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PVC Pass-Thrus

10 PVC Overhead Squats

20’ Slow Bear Crawl

20’ Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

MIN 1 – HSPU Strict Skill Development

MIN 2 – 3-5 Reps of Deadlift

BEGINNERS → DB Press or Basic HS Exposure

INTERMEDIATE → Pike or HS Negative for Singles

ADVANCED → Strict HSPU, Multiple Reps of Negative, Deficit HSPU

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

16:00 Time Cap
Stimulus:

Technique is focus today. All reps should be perfect