Tuesday

CrossFit Steamboat – CrossFit

REMINDER:
Strength and Conditioning/WOD evening class is tonight from 5:30pm-7:00pm and is split between strength and conditioning then concludes with todays WOD.

Tonight we will be doing upper and lower body hypertrophy work

Warm-up

Warm-up (No Measure)

Grab Jump ropes and PVC

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

-THEN-

PUSH JERK —

5 Jump & Land with hands at the side

5 Jump & Land with hands on the shoulders

5 Jump & Extend hands overhead

5 PVC Push Jerks

SPLIT JERK —

Find Split Position

5 Jumps to Split with hands at the side

5 Jumps to Split with hands on the shoulders

5 Split Jerks with a pause in the Split position

5 PVC Split Jerks

-THEN-

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

2x

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)

MIN 2 – 5 Burpees then 40 Unbroken Double Unders
Stimulus:

Push Press/Push Jerk should be a moderate weight that you feel comfortable moving for multiple reps even under fatigue. Shoot for 10+ reps on the Push Jerks. Minute 2 perform 5 reps unbroken burpees and fast jump rope