SSCMetcon – Wed, Feb 15

Announcements

The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Bike/Ski 2:00

Hip Flow

2 back rack Split Squats ea side from the ground – meaning unweight at the bottom and stand – no tap and go – talk about positioning and driving up

Strength

Split Squats (Working up to a heavy set of 4 each side )

we will take these from the rack – we would like you to find your heaviest weight for the day – practice bailing the weight off your back with a light weight.

Accessory

Before accessory take some time to go thru proper technique for each movement

3 Rounds for Quality:

1 min hip extensions

30 sec rest

1 min superman hold

30 sec rest

1 min parallette pass throughs

30 sec rest