CF 10/25/2018

CrossFit Steamboat – CrossFit

Happy Birthday Jenn & Hank!!!

Warm-up

Warm-up (No Measure)

With a barbell:

3 Rounds of:

5 Deadlifts

5 Power Cleans

5 Front Squats

15 Glute Bridges (BW) (Squeeze glutes for 1 count at top)

*All with an empty bar

Strength

Deadlift against a band

1) Banded Deadlift: 10 x 2 @65% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

2) Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.

Metcon

Simple Man (Time)

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)
This is the second time we’ve performed this benchmark workout. Most people finished well under the cap so there are few things to consider: 1) If people were well under (less than 5 minutes) they’ll want to go heavier this time, 2) If they were close to the cap they’ll want to use the same scaling and try to beat their time by 60s. The effort for this workout should be around 90% meaning power cleans and squats are done in at least sets of 5, but are challenging sets. This workout is much like the name “simple” but very effective. Last tested on 8/6.

Accessory Work

Metcon (No Measure)

Glute March on a bench x 100 Total Reps.

Anywhere wods

Metcon (No Measure)

For time : 100 push ups