Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:45sec Ski Erg
–7 ea Bent Knee Side Plank + Hinge
–:10sec ea Floating Bear Hold
–10 ea Single Leg Raise on the Rig w/ pulse
–3 Plank to Downdog + 3 Thoracic Pushups + 6 Shoulder Taps x 3
–5 Up/Downs (Burpees second round)
Mobility 2x:
5 Cat/Cow
5 each Lunge Pulses – Hip Flexor focus
5 ea Nerve Flossing
5 ea touch the floor
5 ea reach to sky touch the floor
Barbell Warmup:
–5 Romanian Deadlift
–5 Bent Over Row
–5 Good Mornings
–5 Deadlift to Knee
–5 Deadlift – Knee to Shin
–5 Deadlift
Workout Prime 1x:
–:15 Sec Ski Erg Sprint
–2 Deadlift @ workout weight
–3 Bar Facing Burpees
–:15 Sec Ski Erg Sprint
–2 Deadlift @ workout weight
–3 Bar Facing Burpees
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here