CF 01/21/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Strength

Deadlift

1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.

– Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

2) Metcon Prep:

2-3 Sets of:

3 DB Hang Squat Cleans

3 Burpee Box Jumps w. stepdown

Rest 60s between sets.

Metcon

Metcon (2 Rounds for reps)

AMRAP 6

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 3:00

AMRAP 6

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

*Score = Total Reps/Rounds

L3: (45s, 30s)

L2: (35s, 20s) (20, 15)

L1: (25s, 15s) (Burpees no box)
This Metcon is meant to be done at near maximal pace, around 90-95%. There is not enough rest between AMRAPs to fully recover but your second score should be within 1- round of their first AMRAP. DB Hang Squat cleans are a movement we don’t perform too often, but certainly, a movement that could show up in the open. Athletes will likely be surprised how challenging these AMRAPs will be so being smart with scaling is important (go lighter with DB weight choices is advised today.)

Accessory Work

Warm-up (No Measure)

Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00

*Between sets perform a 15s RKC Plank