SSCMetcon – Tue, Apr 9

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski :45

:20 supinated grip deadhang

15 shoulder flexion – heavy

7 ring row – slow negative negative

7 supine knees to elbows

20 banded bicep curls

bike/ski :45

:20 supinated grip lat active

15 shoulder abduction – heavy

10 ring row

10 hanging strict knee raise

20 banded hip flexors

bike/ski :45

:15/15 supinated grip deadhang /lat active

15 shoulder extension – heavy

7ea single arm ring row w/twist

7 hanging knee to elbows – straight arms

3 jumping strict pull-ups- slow negative

Gymnastics Skill Review (Checkmark)

sit and grab

from a box – sit and grab and stand

jump and grab

jump and grab and stand

10 min to practice Rope Climbs

Advanced athletes can practice legless or L-sit rope climbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

1-2-3

Rope Climbs

5-10-15

Calorie Bike (Womens Calories 4-8-12)

*Restart after 3 climbs, 15 /12calories

SCORING:

1 Rope Climb, 5/4 Calorie Air Bike = 1 Round.

2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds

3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds

1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds

2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds

ETC…
Stimulus:

Scale for rope climbs will be 2 knee to elbow +2 strict chin-up for every 1 rope climb. You can do banded strict