SSCMetcon – Mon, Apr 15

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

bike 1:00

hip flow

bike 1:00

glute activation

*fire hydrant/fire hydrant kick back/donkey kick/prone leg lifts/abduction/adduction

hip flexor activation

*plate heel taps

quad activation

*eccentrics

bike 1:00

7 pause air squats

7 pause back squats

7 jump squats

7 air squats

7 back squats

7 jump squats

Metcon (Weight)

5 sets:

Minute 1: 10 Back Squats (60-65%)

Minute 2: Max Air Squats

Minute 3: Recovery Bike (Slow-Moderate)
Stimulus:

Finish back squats in under :30

Accessory (Checkmark)

4 sets:

10 Rear Foot Elevated Split Squats (each side)

10 Single Leg RDLs (each side)

-rest 1:00 between sets-

* Both movements are with a single dumbbell.