SSCMetcon – Mon, Jan 23
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
1 rd:
:30 sec calf smash each
:30 sec lat smash each
:30 sec hip flexor smash ea
1 min single-unders
5 plank to downdog
5 steps ea bear crawl forward and back
:20 sec deadhang
1 min single-unders – move front to back side to side
5ea scorpion
5 steps ea crab walk forward and back
:20 sec lat active
1 rd:
5 calf raises
5 ea single leg calf raises
10 ea single arm banded lat pulldown
3ea 3 position hip flexor stretch
:30 sec lofty singles
5 plank to downdog
5 steps ea bear crawl forward and back
:20 sec deadhang
:30 single single double
5ea scorpion
5 steps ea crab walk forward and back
:20 sec lat active
WOD prep
5 romanian deadlift
3 pausing clean pulls pausing at hang and down
5 stand shrug (moving slow hitting each position)
5 shrug highpull(moving slow hitting each position)
5 muscle clean(moving slow hitting each position)
10 kip swings building
5 ring rows
5 kipping ring rows
3 jumping pullups
5 tall clean drops
5 pausing power cleans (pause at hang and down)
5 power cleans
3 kip swings + 1 kipping pull-up x 2
3 kips swings + 1 kipping pull-up + 1 ctb pull-up x2
Weightlifting
Power Clean (1×1)
Take 10 min to work up to a heavy single for the day – ideally heavier then your workout weight
Metcon
Outcast (AMRAP – Rounds and Reps)
AMRAP 16 min:
5 power cleans (185/135lb)
8 chest-to-bar pull-ups
30 double-unders
AMRAP 16 min
Stimulus:
Quick singles for the cleans are appropriate for today- pull-ups and du you are trying to go unbroken for as many rounds as possible. Looking to get 8+ rds.