Monday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Barbell Warm Up

Warm-up (No Measure)

With barbell only:

5 Tempo Deadlift from mid shin (3131)

5 Deadlift

5 Deadlift with speed on the way up

With light weight:

5 Tempo Deadlift from mid shin (3131)

5 Deadlift resetting at the starting each rep

5 Touch & Go Deadlift

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

Stimulus:

Workout should be fast. Finish each set of the row between 1:45-2:15. Deadlift weight is relative to the athlete’s body weight so it should be a moderate weight that athletes are able to lift fast & unbroken. Box Jumps are expected to be completed quickly, so have each athlete find a pace and height on the box that allows them to move continuously.