SSCMetcon – Thu, Mar 21

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 10 (No Measure)

No sugar – this includes honey and maple syrup (the only exception is your post wod protein shake)

Warm Up (No Measure)

bike/ski

10 cat/cow

10 up/downs

20 lateral hops

10 single leg raises

10 single leg crossover

10 v-sit roll over

10 deadbugs

bike/ski

:30 pigeon

3 pause burpees

10 lateral hops over barbell

10 banded straight arm scap retraction

10 bent over banded row

10 barbell bent over row

10 birddog

bike/ski

up/dog to childs pose

2 burpee over barbell

10 banded row iso + hinge

10 scap retract iso + hinge

deadlift to knee

deadlift – knee to shin

deadlift

add plates coach bottom up deadlift

Strength (No Measure)

Deadlift

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon (Time)

3 Rounds

15 Deadlifts (225/155)

15 Burpee Over Bar

Time cap: 9 minutes
Stimulus:

When choosing a weight for the deadlift choose a weight that you could get 10 reps unbroken when fresh. This is a shorter workout – we want these deadlifts unbroken or a quick 2 sets. First 2 rounds of burpees choose a pace you can be consistent with then go for it on the last round