Apr
06
2024
SSCMetcon – Sun, Apr 7
CrossFit Steamboat – SSCMetcon rest day
Apr
05
2024
SSCMetcon – Sat, Apr 6
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) foam roll thoracic lay on foam roller – shoulder blade/spine work partner 1- bike partner 2 – 16 walking quad stretch *switch partner 1- bike partner 2 – 16 walking knee squeeze *switch 5 inchworm + scorpion 5ea tabletop rot...
Apr
04
2024
SSCMetcon – Fri, Apr 5
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:30 1x lacrosse ball ballerina hollow arch ir/er wrist pinned elbow/shoulder screw 2x 20 thoracic pushups 10 glute bridges 10 side plank rotations 2x 5 tempo ring rows 5 tempo bench press 5 temp box dips + 10 sec hold 5 ea segmented...
Apr
03
2024
SSCMetcon – Thu, Apr 4
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) bike/ski 1:00 lacrosse ball upper traps lacrosse ball shoulder blades :30 deadhang 10 ea shoulder series plank to downdog plank shoulder taps – static/dynamic calf raises shin raises knee circles little hops big hops step ups bike/ski 1...
Apr
02
2024
SSCMetcon – Wed, Apr 3
CrossFit Steamboat – SSCMetcon Warm Up (No Measure) dynamic warmup: 50′ tippy toe walk 50′ heel walk 50′ skip 50′ skip bwd 100′ side shuffle 100′ karaoke 50′ lunge + rotation 50′ inchworm 50′ 3 hops + 3 hops fwd 50′ 3 hops + 3 fwd hop...