SSCMetcon – Mon, Apr 15
CrossFit Steamboat – SSCMetcon
Warm-up (No Measure)
bike 1:00
hip flow
bike 1:00
glute activation
*fire hydrant/fire hydrant kick back/donkey kick/prone leg lifts/abduction/adduction
hip flexor activation
*plate heel taps
quad activation
*eccentrics
bike 1:00
7 pause air squats
7 pause back squats
7 jump squats
7 air squats
7 back squats
7 jump squats
Metcon (Weight)
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
Stimulus:
Finish back squats in under :30
Accessory (Checkmark)
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
* Both movements are with a single dumbbell.