Call Us: 970-439-3112
Call Us: 970-439-3112
Workout of the Day

Upcoming WOD

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-