CF 05/13/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

With a light KB

Right side:

5 1 leg deadlift

5 1 arm russian kbs

1 waiter squats (kb at shoulder)

Left side:

Right side:

5 1 leg deadlift

5 1 arm russian kbs

1 waiter squats (kb at shoulder)

Both:

5 Sumo Deadlifts with KB

5 Russian KBS

5 Goblet Squats

*Go up in KB weight + repeat

Strength

Sumo Rack Deadlift

1) Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00

– 1+ = 3-4 sets of 1 up to a 1RM.

– Beginner: Build to a challenging set of 3 if form permits.

2) Warm-up Back Squats & Russian KBS

Metcon

Tombstone (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30/24 Calorie Bike

8:00 Cap

Rx+:(275, 185)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

Accessory Work

Metcon (No Measure)

Light Sledpull Powerwalk x 400 meters