Saturday 07/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll calves/shins

20 tippy toes walks

20 heel walks

10 calf raises

10ea single calf raises

50 jumprope

10 up dog to childs pose

:20 bent knee hollow

10 plank to downdog

:20 plank

10 table top rotations

:20 hollow

10 forearm plank to downdog

:20 quadruped hold

5 clean grip deadlift

5 clean shrug

5 clean high pull

5 muscle clean

5 cross – stop (cross at elbows – hands at hips- rope needs to make it under toes)

5 cross jump – stop

5 crossovers

3 strict press

3 push press

3 push jerk

3 clean and jerk

Metcon (Time)

cash in:

200 crossovers

then:

Clean and Jerk

15-12-9-6-3

mens weights:

125, 155, 185, 205, 225

womens weights:

105, 125, 135, 145, 155

50m dball carry in between each (100/70)

*time cap: 25min

cash out:

10 min class relay 50m hill sprint

**share the crossovers as needed

**split clean and jerks as needed – each partner then has to do the 50m dball carry- one person at a time

**teams sprint together – one team going at a time. Once team gets to the 50m mark – the other team can start. Walk down