CrossFit Steam AU – CrossFit

Warm-up

Warm-up (No Measure)

3x rounds

10x med ball cleans

5x burpee board jumps

2x wall walks

Strength

Power Clean (15 mins find 1RM)

Metcon

Metcon (No Measure)

Fitness

EMOM for 15 mins

Min 1 – 5 x Power Clean @ 65-75% of todays 1RM

Min 2 – Run 100m

Min 3 – 20 x Box Dips (or as many that can be completed in 45 sec)

Performance

EMOM for 15 mins

Min 1 – 5 x Power Clean @ 65-75% of todays 1RM

Min 2 – Run 200m

Min 3 – 20 x Ring Dips (or as many that can be completed in 45 sec)

Finisher

Metcon (No Measure)

Fitness

EMOM for 6 mins

min 1 – 5 x Ring Row with vertical hold for 3 sec

min 2 – 20m Bottoms Up KB Carry

3 Rounds

Performance

EMOM for 6 mins

min 1 – 5 x Pull Ups

min 2 – 20m Bottoms Up KB Carry

3 Rounds

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

Set up the 4 stations and perform 30 sec work at each station with a 30 sec rest in between for a total of 8 mins (2 Rounds)

Metcon

Metcon (AMRAP – Rounds)

In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300 Meter Row

Station 2 – 30/15 Push-Ups

Station 3 – 30 Box Jump Overs

Station 4 – 30 KB Goblet Squats 16/12

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

10 x Hip Hinge

10 x Cossack Squat

10 x KB Jefferson Curl

10 x Standing Pancake Good Mornings (no weight)

2 Rounds

Strength

Front Squat (E2M x 3 reps)

6 Rounds

(12 mins)

Metcon

Metcon (AMRAP – Reps)

Fitness

AMRAP 6 min

3 Hang clean

3 Burpee

6 Hang Clean

6 Burpee

9 Hang Clean

9 Burpee

etc

Performance

AMRAP 6 min

3 Hang Clean 60/40kg

3 Burpee over bar (Front facing)

6 Hang Clean

6 Burpee over bar

9 Hang Clean

9 Burpee over bar

etc

Finisher

Barbell Row (E2M x 8 reps)

Tempo @2110

3 rounds

(6 mins)

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Strength

Strict Press (5 sets of 6 reps)

Unsupported Seated Strict Press

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes between sets

Metcon

Metcon (AMRAP – Reps)

Fitness

Against a 2-minute running clock, complete:

250m row

Max Bench Dips

*score is number of dips

Rest 2 minutes between sets and complete four sets.

Performance

Against a 2-minute running clock, complete:

250 Meter Row

Ring Dips x Max Reps

*score is number dips

Rest 2 minutes between sets and complete four sets.

Warm Down

CrossFit Steam AU – CrossFit

Warm-up

Metcon (No Measure)

20 x Shoulder Dislocates with broomstick

3 x KB/DB Windmill (each side)

30 sec kneeling German Hang

x 2 Rounds

Strength

Hang Snatch (E2M 2 reps for 12 mins)

Pause in the receiving position for 1-2 seconds

Focus on speed and perfect mechanics, and build in load over the course of the sets

Metcon

Metcon (Time)

Fitness

3 Rounds For Time

30 x OH Static Lunges 20/15kg bar (15 each leg)

15 Jumping Pull Ups

Run 400m

Performance

3 Rounds For Time

30 x OH Walking Plate Lunges 20/15 (15 each leg)

15 Pull Ups

Run 400m

Warm Down