Monday 04/10/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
2 rds:
bike/ski 1:00
:10 sec deadhang+ :10 sec lat active + 10 lat pull-ups
3 inchworm + 3 plank to downdog
10 alt lunges
Burgener Warm-Up
3 of each
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Burgener Skill Transfer
3 of each
Snatch Push Press
Overhead Squat
Heaving Snatch Balance
Drop Snatch
Snatch Balance
with barbell –
3 High Hang Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
3 Hang Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
3 Snatch
*pause in landing- then stand up- feet and hands should already be set into overhead squat position
*overhead squat
wod prep:
5 up/downs
10 little hops + 10 big hops
10 alt step ups
10 kip swings
3 burpees
3 box jumps
3 kip swings + 1 kipping pull-up
3 burpee box jump overs
3 kip swings + 1 kipping ctb
3 kip swings + 1 kipping hip to bar
Weightlifting
Power Snatch
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets
Overhead Squat
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets
Metcon (Time)
For Time:
10 Burpee Box Jump Over (30/24)
20 Pull-ups
10 Burpee Box Jump Over (30/24)
16 Chest to Bars
10 Burpee Box Jump Over (30/24)
10 Bar Muscle-Ups
Time Cap: 12 min
Stimulus:
Notice it is a high box today. Slow and steady on these. Pulling movement gets more technical each round – scale as needed. Pulling movements will be done in multiple sets.