Tuesday

CrossFit Steamboat – CrossFit

HUMBLE
Celebrate our mistakes
*Identify weaknesses and celebrate them as an opportunity to improve
*Stretch yourself-find the learning zone
*Iterate- try again

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 pistol

Warm-up

Warm-up (No Measure)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 3 Front Squats (Athlete Choice, Heavy)

MIN 2 – 12/10 Cal Bike

MIN 3 – 3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*score is front squat weight

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Stimulus:

Looking for 45sec of work inch minute. Front squats should be challenging but doable WITH PERFECT FORM.