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