SSCMetcon – Fri, May 10

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

foam roll lats

ski/bike 1:00

:30 deadhang

10ea shoulder series

10 bootstrappers

10 plank to downdog

10 banded monster walks (front back – side to side)

smash upper lat and tricep on barbell

rig stretch

ski/bike 1:00

:30 lat active

10ea shoulder series

10 arrested air squats

10 forearm plank to downdog

10ea banded IR/er

mini kip swings (pretty shapes)

kip swings + slight knee bend

kip swings + hip pop

kips swings + hand release

kip swings + kipping pull up

kip swing + kipping pull up + kipping chest to bar

barbell:

deadlift

muscle

elbow punches

tempo front squats with pause at the bottom – elbows up

front squats

Semi-Age Group 65+ 24.3 (Time)

RX

For Time:

3-6-9 reps of:

Front squats (125/75)

Chest-to-Bar Pull-Ups

Then 12 reps of:

Front Squat

Muscle Ups

Time cap: 15 minutes

RX+

For time:

3-6-9-12 reps of:

Front squats (155/105)

Muscle-ups

Time cap: 15 minutes

RX++

For time:

3-6-9-12 reps of:

Front squats (185/125)

Muscle-ups

Time cap: 15 minutes
Stimulus:

First couple sets of squats need to be done unbroken – the bigger sets can be broken up if needed. same for pull-ups.

for the last set of 12 pull-ups you will choose a harder pulling movement.