Tuesday 02/28/2023
Announcements
The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!
Steamboat Strength and Conditioning – SSCMetcon
Warmup
Partner Bike 3x:
– :30 sec (progressing in intensity)
– lunge, low cossack squat, air squat
then:
:20Quadruped Hold
10ea PVC Chest Opener
10ea PVC Behind the back IR/ER
10 Behind the neck press
5 Back Squat with rotation
20 Quadruped Hold Shoulder Taps
8ea PVC Chest Opener
8ea PVC Behind the back IR/ER
3 deadlift
3 power clean
3 press
3 pausing back squat
:12ea Floating Quadruped Hold
6ea PVC Chest Opener
6ea PVC Behind the back IR/ER
1 deadlift
1 power clean
1 press
5 back squat – pause at the top and breathe between each rep
Metcon (Time)
3 rounds
25 Back Squats (95/65)
50 Abmat Sit Ups
Time Cap: 12min
Stimulus:
We are taking this from the floor – so you won’t want to put the bar down – learn to breathe and rest with the bar on your back. Push the pace on the sit-ups to try and make it in under the time cap – it’s gonna be tight but that’s ok!
Accessory
3-4 rounds for quality:
12 Elevated Toe Double DB Romanian Deadlift
12ea Front foot elevated DB Split Lunge
10 Standing Barbell Calf Raise