Monday

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY RUTH!!

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Single Leg Lifts on Rig

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

:30 Handstand Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY(12:00 min)

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows/Strict Pull-ups

*Adjust up or down as needed. Deficit HSPU for more advanced.

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike (22/18 Cal Row)

MIN 2 – 15 Toes to Bar

MIN 3 – Max DB Renegade Rows (35/20)

MIN 4 – Max Strict Pull-ups

*1 RR = Row L + Row R + Push-up
Stimulus:

Today should be viewed as “training” more than “testing”. After settling into the workout, it should all feel just about the same every round. :45 Bike…tough. :45 TTB…sets of 5 at least. :45 Renegade Row…hold onto the DBs as long as possible.