CF 02/04/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 1 Leg Deadlift ea

5 Bent-over Rows

Rest 40-60s, add lightweight.

Then,

Review Sumo Deadlift against a band. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength

Sumo Deadlift w/ bands

1) Sumo Deadlift against a band: 1RM. Rest 2:00

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, no band. Rest 2:00

2) Metcon Prep: 2 Deadlifts + 2 Hang Power Cleans + 1 Squat. Warm-up to Metcon weight in 3-4 sets. Rest 60s.

Metcon

Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

10:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)
The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

Accessory Work

Metcon (No Measure)

Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.