May
04
2024
SSCMetcon – Sun, May 5
CrossFit Steamboat – SSCMetcon rest day
May
03
2024
SSCMetcon – Sat, May 4
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) 2rds: 1:00 Row 10 Banded Pull Aparts 5ea shoulder swings 5up/downs 4 alt scorpion 2rds: 1:00 Row 10ea knee circles 10 shin raises 10 calf raises 10 alt box step ups 3rds: 5 bench press – building 5 box jumps/3 box jump overs/2 burpee bo...
May
02
2024
SSCMetcon – Fri, May 3
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :30 deadhang 12 ea shoulder series 20 alt childs pose arm lifts 7ea scap wraps :30 lat active 12 ea shoulder series 7ea mooseantlers 5ea scap wrap press + PVC: pass thrus prone pass thrus pausing snatch deadlift shrug highpull muscle behind n...
May
01
2024
SSCMetcon – Thu, May 2
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) psoas release hip flexor smash 20 deadbug 20 glute bridge 10ea 90/90 + hip flexor 10ea kb lateral lunge 10 bootstrappers 20 birddog 10 tempo air squats 10 straight leg sit-ups 5 tempo back squats 5 back squats 10 jump squats Metcon (Time) Tab...
Apr
30
2024
SSCMetcon – Wed, May 1
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) :90 bike or row/ski :90 row/ski or bike Foam roll lats green band lat series barbell: clean pause deadlift – bottom up down position hang position hang shrug hang high pull hang muscle strict press tall drops push press hang power clean...