Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam roll hip flexors 3 position hip flexor stretch 20 banded psoas march Foam roll quads 20 walking quad stretch 10 quad eccentrics :30 deadhang 15 shoulder flexion 10 banded lat pull downs :30 lat active 15 shoulder abducti...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Foam Roll Calves/Shins Foam Roll Knees 2x: 5ea single leg calf raise 5 bootstrappers 5 forearm plank to downdog 1x: 30 single jump rope 5 arrested air squat 10 straight leg sit-ups 20 single jump rope 5 kang squat 10 alt v-ups 10 single j...
Steamboat Strength and Conditioning – SSCMetcon Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/2...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Coaches choice mobility/stretching 1:00 ski/bike 20 tippy toe walks 20 heel walks 10ea knee circles 10 little jumps 10 big jumps 10 alt box step ups 5 box jumps 3 box jump overs 1:00 ski/bike 10ea lunge to hamstring stretch (...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski :30 sec 10 up/down :30 deadhang 10 shoulder flexion bike/ski :30 sec 10 alt slow groiner :30 lat active 10 shoulder abduction bike/ski :30 sec 10 dynamic groiner :30 lat pull-ups 10 shoulder extension bike/ski :30 se...