Monday 08/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

foam roll calves/shins

10 knee circles

10 toe raises

10 little hops

10 big hops

6 alt box step ups

:30 sec deadhang

10 shoulder flexion

Bike/ski :45

foam roll lats

:30 sec deadhang/lat active

10 shoulder abduction

10 lat pull-ups

10 kip swings

5 kipping hanging knee raises

5 kipping straight leg raises

Bike/ski :45

foam roll hamstrings

5 hang clean deadlift

5 hang clean shrug

5 hang clean high pull

5 hang clean muscle

5 tall clean drops

5 hang power cleans

:30 sec lat active

10 shoulder extension

talk about barbell cycling

wod prep:

5 box jumps

3 hang power cleans

3 ttb

Metcon (Time)

50 Box Jumps (20/16)

10 Hang Power Cleans (95/65)

40 Toes to Bar

10 Hang Power Cleans (115/80)

30 Box Jumps (24/20)

10 Hang Power Cleans (135/95)

20 Toes to Bar

10 Hang Power Cleans (155/105)

10 Box Jumps (30/24)

10 Hang Power Cleans (175/115)

Time cap: 18 minutes
Stimulus:

Power cleans should be unbroken for first couple of rounds. Last 2 rounds done in 2 sets. Break ttb up early into small doable sets.

core accessory

for quality:

100 DB plank slide thrus