Call Us: 970-819-0243
Call Us: 970-819-0243
Blog
Jul
17
2019

Thursday

By wodify 0

CrossFit Steamboat – CrossFit

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)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

pose running drills

100m run

Warm-up (No Measure)

4 ROUNDS

100m run

10 Jumping Pull-Ups

10 Plank to Downdog

then:

10 Kip Swings

7 Big Kip Swings

3-5 Pull-Ups

3-5 Pull-ups

Workout

Metcon (Time)

FOR TIME

1 Mile Run

into…

50-40-30

Pull-up

Push-up*

RX+(Hand Release)

20:00 Time Cap
Stimulus:

Scale the run distance to be completed in 10 minutes or less. 5-10 reps on pushups and pull-ups

If you have the RX movement scale numbers

Movement Adjustments:

Push-ups — Scale to box, knee or banded push-ups. If the athlete cannot perform the push-up, have them sub for DB Floor Press

Pull-ups — Scale to banded pull-ups, jumping pull-ups or ring rows.