Wednesday
CrossFit Steamboat – CrossFit
HUNGER
Put first things first
*Focus on what is the most important and impactful thing you can do right now to support your health and wellness
*Know the difference between what’s urgent and what’s important
*Avoid bright shiny objects “a kick ass half is better than a half-assed whole”
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog
Strength
Back Squat (5-5-3-3-1-1)
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Barbell Warm Up
Warm-up (No Measure)
–5 Slow Hang High Pulls
–5 Slow Hang Muscle Cleans
–5 Slow Hang Power Cleans
–5 Hang Muscle Cleans
–5 Hang Power Cleans
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)
7 Front Squats
STIMULUS:
We are looking for the athletes to move fast on the run, sub 1:00 min or so, and go unbroken on the barbell movements throughout the whole workout. Each round should be around 1:45-2:00 minutes. The load is light and shouldn’t be broken up due to the weight.