SSCMetcon – Wed, May 8

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

:20 supinated grip deadhang

8ea shoulder series – heavy

5ea stationary lunges

10 kb dl

:20 supinated grip lat active

8ea shoulder series – heavy

10 alt back step lunges

10ea russian swings

gymnastics warmup:

:15 top of ring support

3 top of ring support slow down

on rings or bar:

5 kip swings – to find hollow on rings you will need to pull rings back

5 kip swings with knee bend

5 kip swings with hip pop

5 kipping ring rows

5 kipping hips to rings or bar

5 kipping ring row to transition

Jumping BMU

Jumping RMU

Banded BMU

low ring banded transitions

Gymnastics skill work (No Measure)

Advanced:

EMOM6: Ring Muscle Ups/Bar Mu

* Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.

Beginner:

work on jumping or banded – maybe attempts of bmu or ring mu

Metcon (6 Rounds for time)

5 sets

10/8 Calorie Bike (sprint)

14 Barbell Step Back Lunges (95/65)

15 Russian Kettlebell Swings (70/53)

-rest 3:00 between sets-

Time cap: 24 min
Stimulus:

Trying to finish the bike in less then :30

weight on the barbell and kb is something you should be able to do your sets unbroken. looking to finish your set in :90 no more then 2 min. looking for close to 2:1 rest to work