SSCMetcon – Mon, Apr 8
CrossFit Steamboat – SSCMetcon
Warm-up (No Measure)
2 min bike/ski
5 Progressive Bootstrappers
10 Plank to downdog
5 slow air squats
5 Bootstrappers
10 Plank to downdog – wide hands
5 air squats
2 rds:
pvc lat stretch
pvc pec opener
pvc behind the back IR/ER
banded 7’s
Pvc:
Pause snatch deadlift
Shrug
Highpull
Muscle
Pvc on back:
Behind the neck press
Waiter hold
¼ ovhd sq
½ ovhd sq
Ovhd sq
Reg grip
¼ ovhd sq
½ ovhd sq
Ovhd sq
Barbell:
Highpull
Muscle snatch
Ovhd squat
wod prep: do right before wod
10 little hops
10 big hops
4 box step ups
4 box jumps
:10/:10/10 hang/lat pullups
10 kip swings
5 kipping hanging knee raise
3 kipping straight leg raise
3 wall balls
Weightlifting
Snatch Grip High Pull + Muscle Snatch + Overhead Squat
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
**every 2 min for 10 min
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)
Stimulus:
Looking for 6+ rounds
Movements will be unbroken – rest in between movements.