Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1x:
–50 Plyo Skier
–20 Plank Shoulder Taps
–10 Scap Push Up
–3 worm pushups
1x:
–50 Plyo Skier
–10ea High Plank to Calf Stretch
–5ea Prone Lying Leg Crossover
–3 yoga pushups
Push Up Teaching Progression 1x:
–10 Plank Rocks
–3 plank rocks into strict lower x 3
–3 hand release pushups talking about bottom position
Workout Prime 1x: (optional)
–:10sec Dead Hang
–200m Run
–5 Push Up or Knee Push Up
Metcon
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Time cap: 35 min
Stimulus:
Once your grip goes it will go – and not really come back – even with the long rest while running and doing pushups – because of this break it up early – don’t do a max effort hold to start. You will need to strategize, we don’t want any more then 5-6 rounds.