Friday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY SARAH LARSON!!!!
Warm-up
Warm-up (No Measure)
1 Round:
–:30 sec Ski Erg
–20 Tippy Toe Walks
–8 ea Calf Raise w/ 3 sec decent
–10 ea Bent Knee Side Plank + Hinge
-–8 Bootstrapper
–8 Plank to Downward Dog
–8 Air Squats
1 Round:
–:30 sec Ski Erg
–50 Single Jump Rope
–10 ea Bent Knee Side Plank + Hinge
-–8 Bootstrapper W/ Plate
–:10 sec deadhang/:10 sec lat active/ 10 lat pullups
–8 Air Squats + Plate Press Away
1 Round:
–5 Deadlift
–5 Muscle Clean
–5 Strict Press
–5 Front Squats
–8 Kip Swings
–3 Strict Pull-ups
1 Round:
–10 Double Unders
–3 Thrusters – bar only
–3 Kipping Pull – Ups (jumping pull-ups)
–10 Double Unders
–3 Thrusters – light weight
–3 CTB Pull – Ups (kipping pull-ups)
–10 Double Unders
–3 Thrusters – medium weight
–1 Bar MU (3 Jumping CTB)
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here