SSCMetcon – Sat, Feb 10
Steamboat Strength and Conditioning – SSCMetcon
Lifestyle Challenge Week 4
No screen time 30min before bed – this includes phone/tv/computer/kindle…anything that gives off blue light
Warm Up (No Measure)
30 jumping jacks
20 tippy toe walks
20 heel walks
10 calf raises
5ea single leg calf raises
20 jumping jacks
16 walking quad stretch
16 walking figure 4
16 walking knee squeeze
10 jumping jacks
:30 sec deadhang
10 scorpion
10 plank to downdog
30 singles
7ea stationary lunges
7ea db deadlift
7 up/downs
7 ring rows
15 single single doubles
10 alt walking lunges
7ea db high pull
7 jumping pull-ups
10 double unders
7ea db snatch
7 kip swings
3 kipping pull-ups
3 kipping ctb
1 bmu
Metcon (AMRAP – Rounds and Reps)
Teams of 2
30:00 AMRAP
150 Double Unders (Split)
100ft Walking Lunge (Together)
50 Alt Dumbbell Snatches (50/35) (Split)
25 Bar Muscle Ups (Or Burpee Pull Ups) (Split)
Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community.
Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74
or you can purchase a shirt from Voodoo Barbell here: barbellvoodoo.com/friends-of-voodoo/fundraisers