Tuesday
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)
4 ROUNDS FOR TIME* (12 MIN CAP)
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest
*Increase weight on DBs and pace on the rower each round
Workout
Metcon (Time)
FOR TIME
1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees (35/25)*
20 SA OH DB Lunge**
40 Double Unders
RX+(50/35)
Time cap 16:00
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
Stimulus:
80% on the 1000m row trying to finish between 3:30 – 5:00. Burpees and lunges completed in 2 sets, only to switch sides and :30-:45 sec on du.
Movement Adjustments:
SA OH DB Lunge — Place the DB in the Front Rack position for athletes unable to hold the weight overhead
Double Under — Penguin Slaps is a great alternative for athletes to work on the timing of the Double Unders
Optional Finisher
Warm-up (No Measure)
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-