SSCMetcon – Thu, Dec 15
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
– 1 min row/ski
:20 easy, :20 moderate, :20 hard
-:30 lacrosse ball inside/outside front of knee
-10 ea knee circles
– 10 up/downs
– 5 plank to pike walks
– 5 ea lateral box step up
– :20 plank
– 1 min row/ski
:20 easy, :20 moderate, :20 hard
-:30 lacrosse ball inside/outside front of knee
-10 ea knee circles
-5 Burpees
– 5 partial wall walks
– 10 lateral box step overs
– :20 h-sit hold
Accessory
1. Endurance
45 seconds Handstand Hold
15 seconds Rest
5 Rounds
2. Handstand Stability – 3 rounds
10 Handstand Shoulder Shifts
10 Handstand Floaters
* Scale UP to 10 Free-standing Kick-ups.
* Sale DOWN to Box Handstand Shifts, or Pike Handstand Shifts
Metcon (Time)
For TIme:
20 Lateral Box Jump Overs (24/20 in.)
150m Row/Ski
20 Parallette Pass Throughs
250m Row/Ski
10 Lateral Box Jump Overs (24/20 in.)
350m Row/Ski
10 Parallette Pass Throughs
450m Row/Ski
Stimulus:
More hip flexor work today with the pass thrus. Then some fun lateral work – everyone needs to move laterally today, a good option would be to stack up some plates to make the movement less intimidating. Push it on the row/ski today- this is the focus.
Time Cap:12min