SSCMetcon – Mon, Feb 12

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 5

DO NOT SNOOZE YOUR ALARM

Warm Up (No Measure)

bike/ski 1:00

7 up/downs

14 lateral hops

7 plank to downdog

2rds:

7ea PVC Lat stretch

7ea PVC pec opener

7ea PVC IR/ER

banded 7’s

7 PVC Behind the neck snatch grip tall drops

bike/ski 1:00

3 pause burpees

14 lateral hops over barbell

7 forearm plank to downdog

barbell- snatch grip:

shrug

high pull

muscle

barbell- clean grip:

shrug

high pull

muscle

strict press

barbell- snatch grip:

power snatch – dead stop at high hang

power snatch

barbell- clean grip:

tall drop + push jerk – dead stop at high hang

clean + jerk

Weightlifting

barbell cycling to prep for wod:

3 sets building to workout weight of each option, clean and jerk and snatch

every minute on the minute for 6 minutes

example:

min 1: clean and jerk 45#

min 2: clean and jerk 55#

min 3: clean and jerk 65# (workout weight)

min 4: power snatch 45#

min 5: power snatch 55#

min 6: power snatch 65# (workout weight)

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Scaled:

10 Rounds

8 Ground to Overhead (65/45)

10 Bar Facing Burpees

*can step over bar

Stimulus:

you can snatch or clean and jerk – snatch cycle time is faster but not necessarily needed as a slower pace may pay off in the long run. 10 rounds with 2 movements is SPICY! Don’t go out to hot – 1:30 rounds will get you done in time cap.

Depending on class size it would be great to do bar facing burpees – we will make decision with each class. In a big class we will adjust to lateral over the bar.