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Call Us: 970-439-3112
Workout of the Day

Upcoming WOD


Steamboat Strength and Conditioning – SSCMetcon


Warm-up (No Measure)

Warmup 1-2 rds:

–4 ea Moose antlers

–8 Progressing Bootstrappers

–3 Single Leg Dumbbell Deadlift – rt

–3 Single Arm Dumbbell High Pull- rt

–3 Single Arm Dumbbell Squat- rt

–repeat on left

Dumbbell Power Snatch Specific Warmup: all on right then left

–5 Dumbbell Deadlift

–5 Dumbbell Swing hip

–5 Dumbbell Clean

–5 Dumbbell Push Press

–5 Dumbbell Muscle Snatch

–5 Dumbbell Power Snatch

Wall Ball Specific Warmup:

–5 Wall Ball Front Squat

–5 Wall Ball Push Press

–3 Wall Ball – focus on how ball hits wall (how far you are from wall effects this)

–3 Wall Ball – focus on eyes and neck position

–3 Wall Ball – focus on elbows up and depth of squat

–3 Wall Balls to high target

Sprint Warmup:

–50m Jog

–50m Medium Pace

— 3 sprint starts – increasing speed each time – sprint for first 15-20 m then jog it out


“CFSB Hat Trick” (Time)

3 Rounds for time:

100m Sprint

20 Wall Ball 20/14, 11ft/10ft

6 Alt Dumbbell Power Snatches 70/50

50m Sprint

Rest 4 min
Time Cap: 20 min


You want to try and go unroken on these wall balls today – it will be hard but you have such a long rest you need to push outside your comfort zone while working. Dumbbell should be heavier today then normal – it’s only 6 reps so push the weight a bit.