CF 03/07/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Oscillatory Foam Roll:

1) Thoracic Spine 45s

2) Quadriceps 45s each

3) Adductors 45s each

Then,

“Activation”

10 Glute Bridge

10 Lateral Squats

10 Glute Bridge again

10 Banded Good Mornings

*All reps done slow + controlled. Squeeze glutes at top of each rep.

Then,

“Movement Specific”

Barbell Warmup (empty barbell):

7 reps each of:

RDL

Hang Power Clean

Front squat

Then,

3 sets of 3 reps gradually increasing the weight of:

Deadlift

Power Clean

Squat Clean

Weightlifting

deadlift+power clean+squat clean

Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @75% every 90s.

Then,

1 Rep of Squat Clean adding weight until you miss.

Squat Clean

Metcon

Metcon (No Measure)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees
Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.