Monday 02/20/2023
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
Grab a Partner –
3 Rounds of Rowling
Up/down + scorpion is penalty today (max 16)
then:
10 heel toe rocks
20 singles – fast
10 calf raises
20 lofty singles
10 ea single leg calf raises
5 fast 5 slow x 4
10 Plank Rocks
Single single double stop x 5
3 Plank rocks + strict down + worm up x 4
single single double linking x 5
3 Plank rocks + strict down + strict up (hand release)x 4
10 Double unders
Metcon (Time)
For Time:
1000/800m Row
30 Push ups
150 Double Unders
30 Push ups
1000/800m Row
Time cap: 16 min
RX+ Deficit Pushups – hands on plates
Stimulus:
Row should be finished in 4-5 min. Scale for pushups today is going to be using a band hanging from the rig – if you feel like you can do some push ups rx but not all of them do what you can then move to a scale – but volume should stay the same. DU should take around 2 min. This is a great day to practice double unders. Single Single Double is also a good option
Metcon (Time)
For Time:
1000/800m Row
30 Push ups
150 Double Unders
30 Push ups
1000/800m Row
Time cap: 16 min
RX+ Deficit Pushups – hands on plates
Stimulus:
Row should be finished in 4-5 min. Scale for pushups today is going to be using a band hanging from the rig – if you feel like you can do some push ups rx but not all of them do what you can then move to a scale – but volume should stay the same. DU should take around 2 min. This is a great day to practice double unders. Single Single Double is also a good option
Accessory
3-4 rds for Quality:
10 DB Floor Hex Press
10Resistance Band High to Low Chest Press
10ea SABent Over Banded trice Extension