SSCMetcon – Mon, Feb 19
CrossFit Steamboat – SSCMetcon
Lifestyle Challenge Week 6
NO SOCIAL MEDIA
Warm up
bike/ski 1:00
foam roll glutes/inner thigh/quads/hip flexors
10ea direction banded monster walks
(front back side to side)
bike/ski 1:00
lacrosse ball shoulder blades/pecs
10ea banded shoulder exercises (elbow circles, reach across, scap wrap)
5 tempo air squats
5ea db floor press + IR/ER
5 air squats
5ea db floor press
2x:
5 back squats
7 jump squats
2x:
5 bench press
20 medball chest pass
Strength
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Bench Press
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Core
3-4 rds for quality:
15 V-ups
50ft mixed grip carry – right
50ft mixed grip carry – left
**mixed grip – 1 kb overhead 1 kb in front rack