CF 06/13/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Power Clean Review

Strength

Back Squat

1) Back Squat: 3/3 x 5 @75%. Rest 2:00

2a) Power Clean: 2 x 3. Rest 60s.

2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.

2c) Russian Swings: 2 x 5. Rest 60s.

Metcon

Night King (Time)

4 RFT:

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)

30 Russian KBS (70, 53)

*20:00 Time Cap

L3: (115, 75) (53, 35)

L2: (95, 65) (45, 30)

L1: (75, 55) (35, 25)
Today we are testing a new benchmark workout – say goodbye to your glutes =) Go lighter than you think today with the barbell weight choice, especially if there is any doubt.

80% effort so resting early is okay

The time cap could be tight today, but most should finish under it if scaled correctly.

Accessory Work

Metcon (No Measure)

Double Leg Banded Hamstrings Curls x 5 minutes max reps. Denote total reps.