Monday

CrossFit Steamboat – CrossFit

HUNGER
Put first things first
*Focus on what is the most important and impactful thing you can do right now to support your health and wellness
*Know the difference between what’s urgent and what’s important
*Avoid bright shiny objects “a kick ass half is better than a half-assed whole”

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Barbell Warm Up

Warm-up (No Measure)

— 7 Jump and land with hands at sides

— 7 Jump and land with hands at shoulders

— 7 Jump and extend the arms after the hips open

— 7 Push Jerk (With Barbell)

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (95/65)

12-12-12

Cal Bike

RX+(135/95)

immediately into…

6-9-12

Push Jerk (115/75)

12-12-12

Cal Bike

RX+(155/105)

Time cap 15:00
Stimulus:

The first 3 sets should be light enough to go unbroken. Second rd will need to be broken up

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.