WOD 04/09/2021
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
P1. :45 Straight Leg Row
P2. Foam Roll Quads
*switch, then-
20 Ostrich
10 Squat Rotations
10 90/90 Scap Wraps
10 Knee Circles
10 Alt Medball Lunges
P1. :45 Straight Arm Row
P2. Foam Roll Hamstrings
*switch, then-
Ankle/Knee/Hip Lunge Series:
-Lunge with foot in center, ankle pulses
-Move foot out, block off toe, hip pulses
-Rock to outside of foot, open knee, twist towards hip pulses
-Walk across, high pigeon pulses
-Low Pigeon
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Wrist Openers
10 Front Rack Elbow Punches
P1. :45 Row
P2. Foam Roll Low Back
*switch, then-
5 Wide Squat
5 Narrow Squat
5 Normal Squat
then;
8 Barbell Front Squats
6 Front Squats with light weight
Today we have a jam packed class as we complete Test 3 & 4 of the 2021 Crossfit Quarterfinals. This class will likely run just past 9am.
You will have the option to do the metcon with a partner as an AMRAP 15 or on your own as written.
Rachel will return to the gym at 10:30am to complete Test 5, feel free to join;
For time:
9-6-3
Snatch
Burpee box jump-over
185/135
30″/24″
Time cap: 7 min.
Strength
2021 Quarterfinals Test 4 (Weight)
For max load:
4 rep-max front squat
Time cap: 20 min.
Metcon
2021 Quarterfinals Test 3 (Time)
For time:
120 wall-ball shots
120-cal. row
Men: 20-lb. ball, 10-ft. target
Women: 14-lb. ball, 9-ft. target
Time cap: 15 min.