SSCMetcon – Tue, Oct 18
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
Easy AMRAP x 8-minutes:
–:45 Ski/Bike (not 2nd rd)
–6 Sumo Inchworm (4 2nd rd)
–6 Kettlebell Sumo Deadlift (4 2nd rd)
–:15sec Superman
–:15sec deadhang
–:15sec per side Side Plank Hold
Pull-up/Deadlift specific warmup 2 rds:
–:30 sec ski/bike
–Finger pulls
–forearm nerve flossing
–:30 sec ea lat foam roll
–2 position lat stretch
–15 Scap Pull Up (2nd rd 3 jumping pullup w/ 3 sec decent)
–6 Ring Row w/ 3 sec decent (2nd rd 2 strict pullups)
–:30 sec bike/ski (not 2nd rd)
–wrist stretch series
–:30 sec glute foam roll (hamstring 2nd rd)
–5ea banded hamstring flow
–5 Single Arm Deadlift – rt
–10 Marches – rt
–5 single arm deadlift – left
–10 march left
Metcon (No Measure)
5 rounds for time of:
10 Strict Pull-ups
15 Dumbbell Deadlifts, 75/55 lbs
Dumbbell Farmer Carry, 75/55 lbs, 160ft
RX+ Wear a 20/14 lb weight vest
Time Cap: 18 min
Accessory
3 rounds for quality of:
14 Alternating Bird Dogs
Banded Lateral Walk, L 25 ft/R 25 ft
25 Banded Glute Bridges