Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–:45 Bike/Ski Erg
–12 ea Bent Knee Side Plank + Hinge
–8 Supra Front Raise w/3 sec pause
–10 Scap Pull Up
–10 Ring Row
2 Rounds For Quality:
–:45 Bike/Ski Erg
–12 Medball Deadlift
–9 Medball Squats
–6 Tall Medball Clean
Gymnastics Warm Up 1x:
–:20sec Hollow Rocks
–8 Kip Swing
–6 Jumping Pull Ups
–:20sec Hollow Rocks
–3 Kip Swing + 1 Chin Over Bar Pull Ups
–3 Kip Swing + 1 Chest to Bar Pull Ups
–:20sec Hollow Rocks
Specific Barbell Warm Up 1x:
–5 Muscle Clean
–5 Front Squat
–5 High Hang Squat Clean
–5 Hang Squat Clean
–5 Squat Clean
Muscle Up Specific Warm Up 1-2xs:
–2-4 Low Ring Transition
–1-2 Jumping Ring Muscle Up
–1-2 Ring Muscle Up
Squat Clean Build Up Sets 1x:
–2 Squat Clean @ a light load
–2 Squat Clean @ a light to moderate load
–1 Squat Clean @ a moderate load (1st weight)
–1 Squat Clean @ a moderate to heavy load (2nd weight)
–1 Squat Clean @ a heavy load (3rd weight)
Metcon
Metcon (Time)
For time:
21 Pull-ups
9 Squat Cleans, 155/105 lbs
18 Chest-to-bar Pull-ups
6 Squat Cleans, 185/125 lbs
15 Ring Muscle-ups
3 Squat Cleans, 225/155 lbs
Time Cap: 12 min
Stimulus:
Choose pulling gymnastics movements that get harder each round. All of these pulling movements will be broken up into 2-3 sets. For the squat cleans we want you to increase weigh each round – all of these can be quick singles today.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Mixed Grip Carry, pick load, 50 ft
10 L/10 R Paloff Press, pick load
6x [ 1 Box Jump + 1 Depth Jump + 1 Broad Jump ]