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 bench press and accessory work

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:30 Pike Hold

2 ROUNDS

5 Box Jumps

:20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

Metcon (Time)

FOR TIME

10/7 C Bike (15/12 C Row)

10 HSPU

10 Box Jump Overs (24/20)

20/14 C Bike (25/19 C Row)

20 HSPU

20 Box Jump Overs

30/21 C Bike (35/28 C Row)

30 HSPU

30 Box Jump Overs

40/28 C Bike (45/35 C Row)

40 HSPU

40 Box Jump Overs

50/35 C Bike (55/42 C Row)

Time Cap 25:00
Stimulus:

Try to complete the HSPU in quick sets of 5-10 at the beginning. Push Press weight should be something you can complete 8-10 reps at a time minimum. Box Jump Overs should be a height that is automatic for you