Friday 07/10/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
With a light-moderate pair of DBs, perform:
Jog 100 m
10 Air Squats
10 Sit-ups
Jog 100 m
10Lying DB Extensions Overhead with 1 DB (https://youtu.be/dlgNGVljnMY)
10 Walking Lunges
Jog 100 m
1-2 rounds (time dependent)
GHD Work
P1 holds a Superman on the GHD for 1 min. while P2 performs AMRAP of Kneeling Superman (https://youtu.be/yRkgx9qnenU)
Switch
P1 performs Back Extensions (https://youtu.be/xMyFXMZ6Ch0) while P2 performs AMRAP Dead Bugs (https://youtu.be/TsaGFE3XdqY) slow and controlled)
Switch
P1 performs GHD Sit-ups for 1 min. (start with half ROM and then work up to full ROM if you think it’s appropriate) while P2 performs AMRAPCandlesticks (https://youtu.be/GDM0oqIGxhc)
Switch
Workout Prep
Warm-up (No Measure)
Have people find 2 progressions for the Pistol. The second one will be what they perform in the workout. Then, perform:
10 reps of their first progression
10 reps of their second progression
* Use THIS (https://youtu.be/NNVC_uUUdnU)video and/or the scalings above.
Metcon (Time)
50 Walking Lunges
40 GHD Sit-ups
30 Alt. Pistols
Partially Loaded
50 Walking Lunges
40 Strict Sit-ups
30 Alt. Pistols
Cooldown
Warm-up (No Measure)
Spend 1+ min. with each stretch:
Partner Pike Stretch (https://youtu.be/64Y8qOj6CBY)
Quad Pose with Hip Lift (https://youtu.be/NDi1_YvWSPM)
Back Bend as addition to the Quad Pose movements