Monday
CrossFit Steamboat – CrossFit
STRATEGIC MESSAGE
As a lifelong commitment, CrossFit Steamboat will provide opportunities to enhance our members successes and inspire their passions as athletes by offering experiences that value them and their goals and are inclusive and supportive.
Warm-up
Warm-up (No Measure)
2:00 EZ Row
Followed By…
3 ROUNDS FOR QUALITY…
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold
Strength Warmup
Warm-up (No Measure)
5 Slow Tempo Back Squats (5051)
5 Slow Tempo Back Squats with a pause at the bottom (3531)
5 Back Squats (30X1)
Strength
Back Squat (5×3 (30X1))
Back Squat @65-75% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)
400m Run
RX+(155/105)
L3(115/75)
*Rest the remainder of the time until 5:00 then start the next set.
Stimulus:
The goal is for athletes to have at least 1:00 of rest before the next set. Unbroken movements.
Not a ton of volume today which is intentional. Athletes should get after it for it every set
Movement Adjustments:
For athletes unable to run, row a 500m