WOD 08/14/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up 1x:

Partner 1- 2:00 Bike or Ski

Partner 2- AMRAP

6 FAST Sumo Inchworm + 6 Alt. Spiderman Lunges

*switch

THEN…

Partner 1- 2:00 Bike or Ski

Partner 2- AMRAP

6 Sumo Kettlebell Deadlift + 6 Goblet Squat + 6 Ring Row or Jumping Pull Up

*switch

Back Squat Specific Warm-Up 1x:

–10 Good Morning

–5 Tempo Back Squat

–5 Back Squat

–DB KB FR Position Review

–Weighted Sit Up Review

–Spend 6-8min working up in triples to back squat weight and warming up for rope climb or strict pull ups

WHILE ATHLETES WARM UP BACK SQUAT; OPTIONAL ROPE CLIMB PRIMER-

1x:

–1 Lay to Stand Rope Climb

–:03sec Rope Hang

–1 Find It & Feed It

–1 Find It & Feed It + 1 Pull

Metcon

Metcon (No Measure)

Teams of 2

4 RFT (each)

Couplet 1:

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft

2 Rope Climbs

Couplet 2:

7 Back Squats, 225/155 lbs

10 Weighted Sit-ups, pick load

CAP 26:00

*This workout is follow the leader style. P1 will complete couplet 1, then partner 2 will complete couplet 1. P1 then moves through couplet 2. P2 follows. You will rest while your partner is working and continue this cycle until both partners have completed four rounds EACH of each couplet.

If there is back up on the rope, you can replace the 2 rope climbs with 6 strict pull ups.
The RX back squat today is pretty heavy, but honestly it might be a good day to go lighter and move through depending how you’re feeling from the week. You want to choose a weight that you can do in 1-2 sets and feel solid throughout.

Today is more of a strongman style workout so focus on quality of movement and a slow&steady pace.