Friday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY SHANNON!!!
This week’s GHD Challenge will be 20 FULL range of motion GHD sit ups.
(Remember, as always- you can modify this to what you need. If you feel like you need to go partial range or break it up, then do it)
Warm-up
Warm-up (No Measure)
1 Round:
–:20sec Jumping Jacks
–:10sec Rest
–:20sec No Push Up Burpees
–:10sec Rest
–:20sec Plank Jack
1 Round:
–10 Sumo Inchworm
–5ea Sky Reach
–10 Straight Leg Sit Up
–5-10 Muscle Clean
–5-10 Reverse Grip Press
1 Round:
–:20sec Jumping Jacks
–:10sec Rest
–:20sec No Push Up Burpees
–:10sec Rest
–:20sec Plank Jack
1 Round:
–:20sec Dead Hang
–10 Scap Pull Up
–5-10 Muscle Clean
–5-10 Reverse Grip Press
Toes to Bar Partner Specific Warm Up 1-2xs:
Partner 1- 8 Kip Swing
Partner 2- :15sec Hollow Hold
Then…
Partner 2- 8 Kip Swing
Partner 1- :15sec Hollow Hold
Toes to Bar Partner Specific Warm Up 1-2xs:
Partner 1- 4-6 Kipping Knee Raise
Partner 2-:15sec Arch Hold
Then…
Partner 2- 4-6 Kipping Knee Raise
Partner 1- :15sec Arch Hold
Toes to Bar Sub
Barbell General Warm Up:
–5 Power Cleans + 5 Push Jerks
Barbell Specific Warm Up:
–3 Clean & Jerk (resetting at the shoulder)
–3 Clean & Jerk (touch and go off the shoulder)
Workout Prep/Movement Prime 1x:
–2-3 Clean & Jerk @ workout weight
–3 Toes to Bar or Variation
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Accessory
Warm-up (No Measure)
4 rounds for quality of:
Yoke Carry, pick load, 50 ft
Handstand Walk, 25 ft
Rest as needed between rounds.