Thursday

CrossFit Steamboat – SSCMetcon

Warm-up

Warm-up (No Measure)

1 ROUNDS

10 Alt Groiners

5 Push Up to Pike

10 Alt Reverse Lunges

Into …

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Up-Downs

20 Alt Single DB Reverse Lunges

Into…

1 ROUND

5/5 DB Windmills

10 Burpees

10 Step-Ups

Strength

Metcon (Weight)

3 SETS ON A 8:00 CLOCK…

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

Workout

Metcon (Time)

FOR TIME

400m Single DB Suitcase Carry (50/35)

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees

400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

Time Cap 18:00min
Stimulus:

Choose a weight that is challenging for the 400m Carry, but that can be done in 2-3 breaks MAX. Single DB Burpees should take around 1:30-2:00, and DB Step-Ups should take no more than 4:00.