SSCMetcon – Mon, Apr 22

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

50′ walk on toes

50′ walk to toes backwards

50′ walk on heels

50′ walk feet turned out

50′ walk feet turned in

50′ lunge walk-arms locked out overhead

50′ lunge walk – torso twist towards forward leg

50′ butt kickers

50′ high knees

-into-

Banded 7’s

Gymnastics

Pull-up Efficiency Skill Review (Checkmark)

With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups

Level 2: kipping or butterfly pull-ups

Level 3: vested

You have 50 pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

Half Murph (Time)

Murph Prep Week 1:

400m run

then:

3 rds

8 pull-ups

16 pushups

25 Air Squats

then:

600m

then:

3rds:

8 pull-ups

16 pushups

25 Air Squats

then:

400m run

Time Cap: 30min