Wednesday

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)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Bike

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Barbell Warm Up

Warm-up (No Measure)

W/PVC

3 Hang High Pull

3 Hang Power Snatch

3 Below Knee Power Snatch

3 Below Knee Squat Snatch

W/BARBELL

3 Hang High Pull

3 Hang Power Snatch

3 Below Knee Power Snatch

3 Below Knee Squat Snatch

Strength

Snatch (8×1)

SNATCH COMPLEX

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (6 Rounds for reps)

EMOM x 12 MINUTES*

MIN 1 – :45 Max Power Snatch (95/65)

MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.
Stimulus:

Athletes should be moving the barbell for sets of 5 reps or more. These should not be singles. The goal is to repeat the number of reps each round and see if that grip can hang on. We want to see the same effort on the bike. Athletes should be focused on their RPM and try to hold the hardest effort that is repeatable for all 6 rounds.