CF 02/14/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
Grab barbells + a light band:
8 Sumo Deadlifts
8 Front Squats
10 X-BAND Walks Left/Right
6 Sumo Deadlifts
6 Thrusters
10 Glute Bridges
*Add light weight
4 Sumo Deadlifts
4 Thrusters
10 Birddogs
Then,
Review Sumo Deadlift against a band.
+
Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS
Strength
Sumo Deadlift w/ bands
1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.
2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.
– Use a weighted vest if possible.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.
Accessory Work
Metcon (No Measure)
100 Double Leg Prone Banded Leg Curls