Monday

Steamboat Strength and Conditioning – SSCMetcon

Happy Monday! We should be backing off this week and taking it easy to recover from hero month BUT to honor the CrossFit Games that happened this past weekend we we will be doing CrossFit Games inspired wods all week! We can rest next week! HAVE FUN!!!!

Warm-up

Warm-up (No Measure)

warming:

–:30 sec bike – focus on knees tracking properly

–10 Cat Cow w/ rock back

–10 ea Lat Marches

–10 ea Lying Straight Leg Raise

–8 ea Lying Leg Crossover

–:30 sec Ski Erg – hinge focused

activation:

–:30 sec bike – focus on tight core and driving thru shoulders

then 2 rounds:

–8 ea Reverse Lunge w/ Knee Raise

–16 Banded Lat Pull Downs

–8 ea Palloff Press

then:

–:30 sec Ski Erg – squat focused

Wod Prep 2 Rounds:

–:15 sec bike sprint

–:15 sec ski sprint

rest :30 repeat

Metcon

Metcon (AMRAP – Reps)

“Spin and Repeat”

Every 2 min:

7/5 Cal on the Bike

4 Cal on the ski

***add 1 calorie per minute on the ski erg for the first 6 rounds, minutes 7 and 8 go for max effort calories on the ski erg.
Stimulus:

Our version of “Rinse and Repeat”

Score will be total calories from all rounds

Accessory

Warm-up (No Measure)

5 Rounds for quality:

Chin Over Bar Hold, 10 secs

Ring Support Hold, 10 secs

Overhead Plate Hold, pick load, 45 secs

rest as needed between rounds