SSCMetcon – Fri, May 10
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
foam roll lats
ski/bike 1:00
:30 deadhang
10ea shoulder series
10 bootstrappers
10 plank to downdog
10 banded monster walks (front back – side to side)
smash upper lat and tricep on barbell
rig stretch
ski/bike 1:00
:30 lat active
10ea shoulder series
10 arrested air squats
10 forearm plank to downdog
10ea banded IR/er
mini kip swings (pretty shapes)
kip swings + slight knee bend
kip swings + hip pop
kips swings + hand release
kip swings + kipping pull up
kip swing + kipping pull up + kipping chest to bar
barbell:
deadlift
muscle
elbow punches
tempo front squats with pause at the bottom – elbows up
front squats
Semi-Age Group 65+ 24.3 (Time)
RX
For Time:
3-6-9 reps of:
Front squats (125/75)
Chest-to-Bar Pull-Ups
Then 12 reps of:
Front Squat
Muscle Ups
Time cap: 15 minutes
RX+
For time:
3-6-9-12 reps of:
Front squats (155/105)
Muscle-ups
Time cap: 15 minutes
RX++
For time:
3-6-9-12 reps of:
Front squats (185/125)
Muscle-ups
Time cap: 15 minutes
Stimulus:
First couple sets of squats need to be done unbroken – the bigger sets can be broken up if needed. same for pull-ups.
for the last set of 12 pull-ups you will choose a harder pulling movement.