SSCMetcon – Mon, Jan 8
Steamboat Strength and Conditioning – SSCMetcon
Warm Up (No Measure)
3 rds:
5 up/downs
5 cat/cow with rock back
20 single jump rope
2 rds:
5ea PVC Lat Stretch
5ea PVC Pec stretch
5ea banded pull- across
w/ PVC:
pausing snatch deadlift
shrug
high pull
muscle
behind the neck press
ΒΌ ovhd squat
tall drops
high hang power snatch
hang power snatch
power snatch
w/barbell:
pausing power snatch
power snatch
DU progression:
20 lofty singles
10 penquin taps
10 single single double
double unders
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
Stimulus:
Looking for 5+ rounds
Stimulus:
Double unders should be done unbroken – you will do 30 singles if you don’t have doubles.
Snatch weight should be a weight you could easily cycle for 10 reps when fresh.
Gymnastics/Core
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees