SSCMetcon – Tue, Feb 20

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

row 1:00 feet out of straps – keep feet flat on foot pads

:30 deadhang

15 shoulder flexion

7ea hamstring flow

7ea sl bw dl

row 1:00 feet in straps but mimic same movement pattern as above – keep feet flat on footpads

:30 lat active

15 shoulder abduction

7ea childs pose lat pules

7ea scorpion

row 1:00 (:20 sec easy, :20 sec mod, :20 sec sprint)

:30 deadhang

15 shoulder extension

10 up/downs

3 pause burpees

10 ring rows

2x:

7 deadlift

7ea beyond range dead stop kbs

wodprep:

7 kip swings

3 kip swings + 3 kip with slight knee bend

3 kip swings + hip pops and hand release

3 kip swings + hand release+ kipping pull-up

Strength

Deadlift

10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Metcon (AMRAP – Reps)

4 sets:

3:00 AMRAP

500/400m Row

Max Burpee Pull Ups

-rest 1:00 between sets-

RX+: Max Bar Muscle ups
Stimulus:

Looking to have at least :40 sec to get your burpee pull-ups/bar mu finished. Shooting for 7-10 reps each round