Monday
CrossFit Steamboat – CrossFit
HAPPY BIRTHDAY PETE!!
Humility
*Commit to radical transparency
*Embrace truth above all else
*Face harsh realities and be open to feedback
*Tell the kind truth, have empathy and respect, but never avoid what needs to be said
Warm-up
Warm-up (No Measure)
Grab a moderate-light KB.
AMRAP x 10 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings
Then…
2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
Barbell Warm Up
Warm-up (No Measure)
SDHP
7 Sumo Deadlifts
7 Sumo Deadlift Shrug, Slow
7 Sumo Deadlift Shrug, Fast
7 Sumo Deadlift High Pulls
Push Press
5 Strict Presses
5 Dips
5 Dip-Drive, Slow
5 Dip-Drive, Fast
5 Full Push Press
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Sumo DL High Pull (95/65)
20 Push Press
800m Run
18 min time cap
RX+(115/75)
Stimulus:
Goal of 6:00 or less per round
Sets of 10 reps unbroken for both movements when fresh
Runs should be capped at 4:00
Finisher
Warm-up (No Measure)
“BEACH BODY ABS”
2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold