SSCMetcon – Mon, Feb 26

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 7

Spend a minimum of 10 min outside

Warm Up (No Measure)

foam roll calves/shins

30 singles

7 inchworm into bootstrapper

7 plank to downdog

7ea PVC lat opener

banded 7’s

30 singles (scissor jumps)

7 hip-ups each side

14 alt single arm plank to downdog

7ea PVC pec opener

banded 7’s

30 lofty singles

7ea lateral box step ups

7ea single arm plank to downdog

7ea PVC IR/ER

banded 7’s

PVC:

pausing snatch dl

shrug

highpull

muscle

tall drops

barbell:

shrug

highpull

muscle

tall drops

high hang power snatch

power snatch

Power Snatch

Every Minute (10:00)

5 Power Snatch (+20lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Weightlifting

Metcon (Time)

For Time:

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

Time Cap: 7:00
Stimulus:

fast workout today – looking to go unbroken on all movements if you are feeling good. 2-3 sets on both the du and the front squats are ok but make it a quick rest in between movements. Legs will be HEAVY for the box jumps so be careful.