Wednesday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row/Bike (Start EZ, increase pace every :15)

10 Bootstraps

10 Glute Bridge w/ 2 sec pause at top

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row/Bike (Start 70%, increase pace every :15)

5/5 Single DB Sumo DL

5/5 Single DB Hang Power Clean

:20 Jump Rope (Single-Single-Double)

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row (16/13 Cal Bike)

20 Single DB Power Clean (50/35)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
Stimulus:

The AMRAP should be unbroken movement throughout. Row should take 1:00-1:15 max, and the Alt Single DB Power Clean should be done unbroken. Challenge athletes to keep Double Unders unbroken throughout the AMRAP.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.