SSCMetcon – Tue, Mar 26

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 11 (No Measure)

LAST WEEK!!!!

Lifestyle Challenge Week 11 – spend an extra 20 min a day working on your fitness. examples; if you come to the gym on Wednesday – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. If you typically rest on Thursdays – get in 20 min of exercise get a point. If you typically go for a run on Mondays – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. Make sense???. if you have questions – ask a coach

Warm Up (No Measure)

lacrosse ball in first rib and shoulder

1:00 bike/ski

:30 deadhang

12 ea shoulder series

10 plank to downdog

:20 pike hold

:30 lat active

12 ea shoulder series

10 forearm plank to downdog

:20 handstand hold

barbell:

down (high hang)

down shrug (high hang)

down high pull (high hang)

down muscle (high hang)

hang

hang shrug

hang high pull

hang muscle

foot work

tall drops

high hang power clean

hang power clean

tripod

tripod knee lift

headstand

handstand to headstand

strict/kipping handstand pushup

Metcon (4 Rounds for time)

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)
Stimulus:

Finish your set within 3 min.

Power cleans should be done unbroken or 2 quick sets. Scale for shspu can be kipping hspu or db zpress

we will take slowest and fastest rounds

Accessory (No Measure)

3 rounds for quality:

Max Effort Plank

rest as needed

Max Effort Hollow Hold

rest as needed