SSCMetcon – Tue, Jan 17
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 rds:
30 jumping jacks
20 mt climbers
10 BW good mornings
foam roll glute/inner thigh/hipflexor
glute primer:
fire hydrant
fire hydrant + kick back
heel to sky
prone leg lift
side lying leg lift top then bottom
hip flexor primer:
10 alt box step ups with knee flexion – pause for 3 sec
:20 sec quadruped hold
wod prep:
10 alt box step ups
10 bandedstep over
5 bear crawlforward/back
5 ea db deadlift
5 ea db swing
5 ea lateral box step ups
10 BandJump Over
5ea lateral quadruped crawl
5 ea db hang clean
5 ea db hang snatch
5 ea lateral box step ups w/ weight
5 up and overs
6 alt db hang snatch
Metcon (AMRAP – Reps)
3 rounds for max reps:
2 min: over-unders
2 min: DB lateral step-ups (1 x 50/35lb)
2 min: Alt Hang DB Snatches
Stimulus:
2 min is a long time – pace yourself on the movements. We know you don’t like over-unders…but sometimes we have to dothings we don’t like to do.
Accessory
3 rds for quality:
:20 ea Single Arm Plank
20 Russian Twists