Saturday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JON!!!

Warm-up

Warm-up (No Measure)

P1: Ski Erg

P2: toe walk/heel walk/outside of foot walk/calf raises etc

*switch

1 Round:

–5-10ea Lying Leg Swing

–5-10ea Lying Leg Crossover

–5-10 Roll Over V Sit

–5-10ea Spiderman

–5-10ea Sky Reach

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

General Dumbbell Warm Up 1x:

–6ea Single Leg DB Deadlift

–6ea Single Arm DB Swing

–6ea Single Arm Dumbbell Push Press

Specific Dumbbell Snatch Warm Up 1x:

–6 Alternating Dumbbell Snatch (reset from the floor each rep)

Box Jump Specific Warm-Up 1x:

–4 Alternating Box Step Up

–4 Alternating Box Step Up with jump down

–3 Box Jump (step down)

then all athletes spend 5:00 warming up to a heavy dumbell

Metcon

Metcon (Time)

4-8-12-16-20 reps, for time of:

Dumbbell Snatch, 70/50 lbs

Box Jump, 24/20 in

*at the end of each of your rounds complete a 12/10 ski erg sprint

Complete in teams of 2. Perform this in an “I go, you go” format. Athlete one does 4 snatch and 4 box jump and ski sprint, while athlete 2 rests. Alternate till each athlete completes the round of 20.
Today’s workout has rest that builds as the work builds. This means that when it’s your turn to complete your round, you need to move quickly.

You want to “send it” on the ski erg- today we are practicing a sprint pace on the ski erg.