Tuesday
CrossFit Steamboat – CrossFit
REMINDER:
Strength and Conditioning/WOD evening class is tonight from 5:30pm-7:00pm and is split between strength and conditioning then concludes with todays WOD.
Tonight we will be doing upper and lower body hypertrophy work
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
250m straight leg row/250 m reg row
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
1 ROUND
8 Barbell Good Mornings
10 RDLs w/ Barbell
10 1 Leg on Rig with I/E rotation
10 Alt V-Ups
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
WOD prep
Warm-up (No Measure)
1 Round of
4 Kipping Swings
4 Big Kipping Swings
4 Hanging Knee Raises
4 Toes to Bars
20 singles/20 du
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (155/105)
Toes to Bar
*50 Double Unders after each full set
RX+(205/145)
time cap 15:00
Stimulus:
DL should be doable in sets of at least 3-6…The TTB should be done in big sets or quick singles as the grip starts to go. The 50 dubs should take 1:00 or less at the end of each set.