Wednesday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

PARTNER

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!)

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

Skill

Warm-up (No Measure)

5 Kip Swings

5 Dynamic Swing

5 Dynamic Kip + Knee Lift

5 Kipping Hip To Bars

5 PVC Muscle Up Transitions

then choose one:

Beginner (Needing foundational strength/skill)

10 Vertical Ring Rows (Legs assist as needed)

:30s Scap Pull Up Hold

10 Banded Lat Pressdowns

10 Kipping Swings (w/ active shoulder position maintained)

Intermediate (Has kipping pull ups down, close to a BMU):

10 Kipping Swings

10 Dynamic Swings

10 Kipping Pull Ups / C2B’s

10 Single Kip To Hips

Advanced (Has BMU’s and/or close to stringing reps):

10 Dynamic Kips

10 Kipping C2B’s (Non-butterfly)

10 Kipping Hip to Bars

5 BMU’s (Press bar away to reset kip after each rep)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

RX+ (135/95)
Stimulus:

Loads should be moderate to allow for cycled reps each time the bar is picked up; looking for 6-8 reps with good form. For the gymnastics pull, we are looking for the most complex/difficult option you can perform.

Movement Adjustments:

Bar Muscle Up — Jumping BMU / C2B / Pull-ups (Adjust reps if necessary).

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists

20 Weighted Glute Bridge-Ups with medball