CF 02/11/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab a medium band and complete:
2 Rounds of:
10 Cook Squats w. OH Reach
10 Reverse Lunges (each)
10 Banded Goodmornings (squeeze glutes at top for a 1 ct)
Then,
Grab Barbells and complete a complex of:
2 Rounds of:
8 Bent-over rows
8 RDLs
8 Front Squats
8 Back Squats
8 1 Leg Deadlift ea
Rest 60-90s + add light weight.
Strength
Back Squat
1) Back Squat: 5RM. Rest 2:00
Beginner: Moderate set of 5 with perfect technique.
*Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM for your last set of 5.
2) Touch n Go Deadlift: 3 x 3, building to Metcon weight. Rest 90s.
Metcon
Metcon (Weight)
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)
L3: (185, 125)
L2: (155, 105) (8 Bar Facing Burpees)
L1: (135, 95) (6-8 Regular Burpees)
Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.
Accessory Work
Metcon (No Measure)
Reverse Hypers: 3-4 x 20-25. Rest 60s.
OR
400m Light Sledpull Powerwalk
OR
100 Glute Bridges