Tuesday

CrossFit Steamboat – CrossFit

HAPPY
Never break a promise
*Build relationships with trust and integrity
*Do what you say and follow through- don’t over promise
*Be consistent

REMINDER:
Skill and Drills/CF evening class is tonight from 5:30pm-7:00pm and is split between skill/mobility and then concludes with todays WOD.

Today we are working on position, timing, and mobility surrounding the strict ring MU and kipping ring MU

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

WOD prep

Warm-up (No Measure)

*Legs straight, slight lean back – arms only

*Body swing with arms

*¼ slide

*½ slide

*Full slide

1&pause – hold pause position, one push back to pause

2&pause – hold pause position, two push back to pause

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
Stimulus :

Longer workout today to flush out our legs after yesterday’s Front Squats! Looking for the first row to be sub 2:00, so scale accordingly, maybe scale back the initial row to 300m and increase by 50m from there. Up-Downs should be smooth and unbroken throughout, taking around :45 at most. Strict Pull-Ups should be done in 1-2 sets for our fittest athletes, but no more than 2-3 sets! We can scale accordingly here to ensure that we are maintaining that Strict pulling movement.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.