Tuesday

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)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

EMOM X 10 MINUTES

***Group still working on Muscle-ups

MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

***Group with 2-3 Muscle-ups

MIN 1: :15 False grip top of pull-up, hold rings with hollow position

MIN 2: :20 Jumping Muscle-up

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

RX+(50/35)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

14:00 Time Cap
Stimulus:

Athletes should pick a weight on the DB that they can perform sets of 10 reps for both the Lunges and the Push Press

Movement Adjustments:

Muscle-ups — Sub to Burpee Pull-ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.