Steamboat Strength and Conditioning – SSCMetcon Warm-up Dynamic Warm Up 1x: –10ea Hamstring Sweep –5-10ea Walking High Kick –5-10ea Walking Quad Stretch –5-10ea Walking Samson Lunge –5-10ea High Knee Tuck + Lunge & Rotate Metcon (Time) For time: Row, 1000 m S...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Jump Rope 4xs: –:20sec ON –:10sec OFF *Any jump rope variation. Dynamic Warm Up 1x: –10ea Lying Leg Swing –5ea Lying Leg Crossover –5 Roll Over V-Sit Jump Rope 4xs: –:20sec ON –:10sec OFF *Any jum...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 Rounds: Bike/Ski Erg 2xs: –:20sec Easy –:20sec Moderate – Hard then: 6ea assisted lat stretch 6 ea guided horizontal abduction 6 ea assisted behind the back IR/ER 3 position hip flexor lunge stretch **3 sec holds 3x th...
Steamboat Strength and Conditioning – SSCMetcon Warm Up LOW BACK- 5 Cat/Cow w Rockback 5ea Hamstring Nerve Floss 5 Touch Toes + Reach then 2RDS 3 Pulse+Inchworm+Updog 5 Plank to Downdog 6 Alt. Bottom of Squat Sky Reach SQUAT- Squat/Lunge Series ea then 2RDS :15ea S. Arm OH DB Hold 4 ea Hang DB...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Box Jump Prep: –smash calves –smash behind the knee –8 tempo calf raises –4 ea sl temp calf raises –8 dorsiflexion –8ea knee circles –10 little hops + 10 big hops –8 Alt Box Step ups DeadLif...