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 +