SSCMetcon – Wed, May 29

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

row warmup:

10 strokes leg drive only

10 strokes leg drive + hinge fwd/bwd (pause at each hinge)

10 strokes leg drive + hinge fwd/bwd (pause at each hinge) + handle

10 strokes pause rowing (at mid shin)

10 strokes row

green band lat PNF

green band hamstring PNF

2rds:

10ea single leg raises

5ea single leg cross over

5 v-sit roll over

5ea sit thrus

5 up/downs

7 donkey kicks

:15 pike hold

:15 handstand hold

Gymnastics

Handstand Hold Max Effort (Time)

Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.

Level 1: wall walk as high as you feel comfortable and hold the top position.

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.

Level 4: max handstand hold on parallettes

Metcon (5 Rounds for time)

Every 4:00 (5 sets)

15/12 Calorie Row

10 Burpee Box Get Overs (30/24)

15/12 Calorie Row
Stimulus:

You want to have at least 1 min to rest between sets so you need to finish movements in 3:00.