Thursday
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.