SSCMetcon – Wed, Feb 1
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 rds:
30 jumping jacks
20 mt climbers
10 BW good mornings
foam roll glute/inner thigh/hipflexor
glute primer:
fire hydrant
fire hydrant + kick back
heel to sky
prone leg lift
side lying leg lift top then bottom
hip flexor primer:
16 Banded Psoas March
:20 sec quadruped hold
wod prep:
10 Thoracic Push-ups
10 banded step over
5 bear crawl forward/back
7 ea db floor press +
10 Band Jump Over
5ea lateral quadruped crawl
5 ea db floor press + IR/ER
5 up and overs
10 db floor press
Metcon (Time)
Every 3 min for 4 rounds:
5 over-unders
10 DB Floor Press (50/35)
15 Deadlift (155/115lb)
Stimulus:
We will score slowest round today – you want your movements to be done unbroken. Looking for 1:1 work to rest ration
Accessory
3RDS
15 Banded Good Morning
:45 Top of Glute Bridge Hold (add weight if desired)