SSCMetcon – Mon, Apr 1

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

foam roll upper back and lats

10 up/downs

:30 dead hang

10ea shoulder series

10 alt plank shoulder shifts

10 alt plank shoulder taps

:30 lat active

10ea shoulder series

5 plank to pike walk

foam roll hip flexors/quads

3 position lunge stretch

2 ea stationary lunge taps

2ea lunges

4 walking lunges

foam roll calves/shins

30 singles

crossover – stop

crossover – jump- stop

crossovers

*go over progressions for handstand walks and bmu

Gymnastics Skill (No Measure)

Take 10-15 min to practice one or two of the following:

Crossovers

Bar Muscle Ups

all progressions start behind bar

*catch in hollow and hold

*catch in hollow go to arch

*catch in hollow pull down on bar

*pull down as much as possible while driving hips up

*drive knees into bar – getting as much of your body above bar – eyes forward

*then try above progression off boxes

Handstand Walks

*handstand shifts/shoulder taps

*handstand walk away from wall

*handstand walk towards wall

Metcon (2 Rounds for reps)

10:00 AMRAP

5 Bar Muscle Ups

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk

*Every 5ft = 1 Rep (lunge/Handstand Walk)
Stimulus:

Choose a hard pulling movement for bar mu if you don’t have them – this could be ctb – or strict- or kipping.

KB lunge – you can hold the kb however you want as long as you have a full grip on the handle

if you don’t have handstand walks you will do 30′ of seal crawl.