Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 rds:

–Bike/Ski Erg 1 min

–:10 sec Bent Knee Side Plank + 3 rotations+ 3 hinge

–15 Supra Front Raises

Easy 8-minute AMRAP:

–8 Arrested Kang Squats with Heels on Plates

–8ea Hamstring Sweep (walking or in place)

–50ft Bear Crawl

–8 Cat Cow

–8 Superman

–8 Straight Leg Sit-ups

Ski Erg Coaching w/parter x3:

Partner 1: 10 Ball Slams

Partner 2: Ski Erg

switch

Medball GHD Sit-Up/ Sit-Up Specific Warm Up 1x:

–6 Abmat Sit Ups

–6 Medball Abmat Sit Ups

Metcon

“Rogue Invitational Event 4” 2021 (Time)

4 rounds for time of:

21/17 Ski Erg Calories

21 Weighted GHD Sit-ups, 14/10 lbs

Run, 200 m

Time Cap: 14 min
we will sub 600m bike for the run today

Stimulus:

For ski erg we want to be off in 1 min to 1 min 30 sec. For the bike we are looking to be off in 45 sec to a minute.

84 weighted GHD sit-ups is too many for most athletes in our gym.

Options:

*1/2 GHD 1/2 weigthed sit-ups

*all ghd to parallel

*all weighted sit-ups

Accessory

Warm-up (No Measure)

4 rds for quality:

Single Arm Farmer Carry, pick load, L 150 ft/R 150 ft

Single Arm Front Rack Carry, pick load, L 150 ft/R 150 ft

Dball Carry, pick load, 150 ft

Athlete chooses the weight.