CF 05/23/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

With a partner:

Run 400 Meters w. a medball passing it back and forth.

Then 2 Rounds of:

10 Partner Wall balls

10 Partner Medball cleans

10 X-Band Walks Each direction

10 Glute Bridge with a 2 count hold at top

10 Banded Pull-apart (same band from X-Band Walk – should be a hard 10 reps)

Strength

Box Squat – front rack – parallel

1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.

– Wider than normal Squat Stance

– Parallel box (same used for back Box Squats)

2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60

Metcon

Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)

10:00 Cap

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)
This is a benchmark workout that will challenge you globally and put your heart-rate near max. Effort should be hard and sets should be big. Challenge yourself to complete the wall balls UB.

Accessory Work

Metcon (No Measure)

Banded Alphabet: 3 sets on each side. Rest 60s.