CF 08/13/2018
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes of Dynamic Warm-up that includes, lunges, skips, shuffles, backpedal then grab a barbell and complete:
3 Rounds of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Bird-dogs each side
*Add light weight after each round.
Strength
Front Squat
1RM. Rest 2:00-3:00
– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.
2) Metcon Prep:
2 Rounds at game speed.
4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed.
Metcon
Full Speed (Time)
For time:
21-15-9
Power Cleans (135, 95)
Bar Facing Burpees
9:00 Cap
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees)
Today’s metcon is meant to be done at “balls to the wall” pace. Power cleans should be light/fast. Don’t try to pace this one, just go for it!
Accessory Work
Metcon (No Measure)
Superset of:
– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.
– Hollow Rocks: 3 x 15-30. Rest 30s.
Extra Conditioning
Metcon (No Measure)
1) Goodmornings: Build to heavy 5-6. Rest 2:00
2)Superset of:
Glute Bridge (BW w. band over knees): 3 x 50. Rest 30s.
Hollow Rocks w. KBs OH: 3 x 20. Rest 30s.