Thursday

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 DEADLIFT and accessory work

Warm-up

Warm-up (No Measure)

foam roll

3 ROUNDS

5 Yoga Pushups

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

3rd rd: Alternating single leg

Workout

Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

30 Push-up

40 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

50 Push-up

60 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

Score is Time Each Set
Stimulus:

Either scale load or the volume to allow athletes to keep moving. KB weight should be something you know you can go unbroken first set, second set should be 2-3 sets, and third set go for broke! Push the limit on the KBS, see how long you can hold on! On the DU, use this as a skill practice day