Friday 07/03/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 2,100 m. of Rowing as fast as possible. Have each person Row at least 200 m at a time.
While 1 person is Rowing, another person is performing Long Lunge Sequence (https://youtu.be/HDu-juSbO0c) and the other person is performing Inchworms (https://youtu.be/-E8dSKzHAAs) + 1 Push-up. Switch stations each time someone gets off the rower.
90 sec Good-morning to Squat (https://youtu.be/39tFBLwX1PY)
90 sec Banded Side Plank Row (https://youtu.be/LENEf2Oa8vU) (45 sec. each side)
90 sec Split Stance T-Spine Rotations (https://youtu.be/0cb_LSemv0c)
2 rounds each
Workout Prep
Warm-up (No Measure)
30 sec. Top of Dip Hold
30 sec. Dip Negatives
30 sec. Rest
3 rounds – Everyone starts at one of the stations and rotates
1-2-3-4-5-6
Strict Dips
DB Row
Using 1 load lighter than their workout weight, perform 10 reps (no Burpee), 5 on each side. Coach them through this and teach them the correct positions.
Then, using their workout weight, perform 5 reps on each side.
Then, perform 4 full reps. A full rep = 1 rep right + 1 rep left + 1 burpee.
Metcon (AMRAP – Reps)
30 sec. Row for Cals.
30 sec. Rest
30 sec. Ring Dips
30 sec. Rest
30 sec. DB Row + Burpee (50/35 lb.)
30 sec. Rest
5 rounds
Partially Loaded
30 sec. Double-unders
30 sec. Rest
30 sec. Object Dip
30 sec. Rest
30 sec. DB Renegade Row +