CF 04/26/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell and a band and complete

3 rounds of:

8 Bent-over Rows (pronated grip)

8 SDHP

8 Push Press

8 Bent-over Rows (supinated grip)

8 Barbell Curls

15 Banded pull-aparts

15 Banded Pushdowns

Strength

Floor Press

1) Floor Press: 5-4-3-2-1+. Rest 2:00

– Build to a 1RM.

– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.

2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.

Metcon

Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 9:

15 Hang Power Clean + S20H (115, 75)

15 SDHP (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)
This workout today can be absolutely brutal if you don’t pace correctly. Start slower than you think and adjust as it progresses. Loading is intended to be light today.

Accessory Work

Metcon (No Measure)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts

1b) Wheels on the Bus

*This is a superset where you’ll alternate each movement for each interval of 20s work.