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)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

250m straight leg row/250 m reg row

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

1 ROUND

8 Barbell Good Mornings

10 RDLs w/ Barbell

10 1 Leg on Rig with I/E rotation

10 Alt V-Ups

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

WOD prep

Warm-up (No Measure)

1 Round of

4 Kipping Swings

4 Big Kipping Swings

4 Hanging Knee Raises

4 Toes to Bars

20 singles/20 du

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (155/105)

Toes to Bar

*50 Double Unders after each full set

RX+(205/145)

time cap 15:00
Stimulus:

DL should be doable in sets of at least 3-6…The TTB should be done in big sets or quick singles as the grip starts to go. The 50 dubs should take 1:00 or less at the end of each set.