SSCMetcon – Tue, Jun 4

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

lacrosse ball calves/shins/knees

10 strokes leg drive only

10 strokes leg drive + hinge

10 strokes leg drive + arms + pause

10 strokes row

3 position lunge (hip flexor)

5 inchworm + thoracic pushup + scorpion

20 Banded Good Mornings

20 Banded Pull Aparts

20 alt straight leg lifts

plank rocks

slow down + worm up

slow down + strict up

30 singles

30 singles (side to side/front back)

20 lofty singles

single sinngle double

crossover

Gymnastics Skill Work: Jumprope (Checkmark)

We will spend some time today practicing jump roping. Lots of options –

Level 1: single-unders

Level 2: double-unders

Level 3: crossover singles

Level 4: crossover doubles

After a few mintues of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20/16 Calorie Row

20 Deficit Push Ups (4in/2in)

20 GHD’s
Stimulus:

Looking to get 5+ rounds. Scale for GHD today is v-ups