CF 03/25/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

100 Steps with mini-band over knees

*alternate between laterally + forward + backward

Then,

grab a kb

8 kb good mornings

20 band step overs

8 cat/cow

10 1 leg kb deadlift ea

3x

Strength

Barbell Glute Bridge

1) Barbell Glute Bridges: 6 x 6. Rest 90s.

– Use one challenging weight for all sets

– Try to exceed weight used on 3/11.

2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed
Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

For Rx+ today whatever their wallball score is perform as many reps as needed to reach 200 total wall balls e.g. if they ended with 90 reps they’d need to complete 60 more reps (this includes the first set of 50 wall balls.) This is done after the clock is up.

Accessory Work

Metcon (No Measure)

Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.