Thursday

Steamboat Strength and Conditioning – SSCMetcon

REMEMBER…if you come to 5:30 pm class we are doing the LIFT,MOVE,WORK Online CrossFit wod.

Warm-up

Warm-up (No Measure)

Easy AMRAP x 8 minutes:

–5 Sumo Inchworm

–15 Plate Ground to Overhead

–10 Plate Press

–10 Plank Shoulder Taps w/ a :01sec pause at the top of each rep

–5 Burpee to Plate

Push Press Teaching Progression 1x:

–5 Torso Dip w/ pause

–5 Torso Dip no pause

–5 Torso Dip w/ speed

–5 Push Press

General Barbell Warm Up 1x:

–5 Hang Power Clean

–5 Push Press

–10 Alternating Front Rack Lunges

Movement Prep/Workout Prime 1x: (optional)

–4 Hang Power Clean @ workout weight

–4 Push Press @ workout weight

–4 Back Rack Reverse Lunges

–6 Calorie Ski Erg or Variation

Strength

Push Press (1×1)

10 min to find a heavy single

Metcon

Metcon (Time)

6 rounds for time of:

6 Hang Power Cleans, 115/75 lbs

6 Push Press, 115/75 lbs

6 Reverse Alternating Lunges, 115/75 lbs

12 Ski Erg Calories

Time Cap: 15 min
Stimulus:

Try to hold on to the bar for as long as possible – if you need to rest rest before the lunges.