Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90 sec machine –5ea Stationary Lunge –5 Inchworm –5 Plank to Downdog (hands in press position) Clean Grip: –3 deadlift –3 Shrug –3 High Pull –3 Muscle Clean...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 30 Singles 20 Tippy Toe Walks 10 Calf Raises Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –5ea Thoracic Rotation 5 Clean Grip Deadlift 5 Stand and Shr...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Coaches Choice Foam Roll x 4 min Easy AMRAP Flow Warm-up x 4 min: –:20 sec Ski –3ea Leg Swings –6 Plank to Downdog + Pigeon –3ea Scorpion –6 Cat/Cow –3 ea Lat Pulses Easy AMRAP x 4...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) FOCUS: OVERHEAD POSITION 1 round: –1 min bike/ski –:25 Bent Knee Side Plank Hold –:20 Bear Hold –7 ea Thoracic Rotation + Reach –15 Supra Front Raise –:20 ea SA Ovhd KB Hold 1 round...