Friday 10/09/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Set up a 15-20-m out-and-back course or have athletes move for ~30 sec.
Duck Walk (https://youtu.be/BudD3cTkIp8)
15 Flutter Kicks
Crab Walk (https://youtu.be/iZEX3hwGz1I)
15 Flutter Kicks
Bunny Hops
15 Flutter Kicks
Bear Crawl (https://youtu.be/-xSXM9vr2Ow)
15 Flutter Kicks
Single-leg Flamingo Hops
15 Flutter Kicks
Up and Over the Fence (https://youtu.be/yx-8IgAabg4)
15 Flutter Kicks
Side Shuffles (in plank position)
15 Flutter Kicks
Side Ape Drill (https://youtu.be/Ok9m1zTBK9s)
15 Flutter Kicks
Inchworms (https://youtu.be/-E8dSKzHAAs) (1/2 distance)
15 Flutter Kicks
Run
Workout Prep
Warm-up (No Measure)
3 rounds – increasing in weight and difficulty:
6 Step-ups
8 Goblet Squats
10 Heel Touches
50-m Farmers Carry (try different styles here)
Perform the Workout
Project Running Session #4
Volume
Run 1k at 60 percent effort
Scale: 800 m, or walk full distance.
Goal: Use to get volume under their belt and as active recovery.
Metcon (Time)
10 Alt. DB Front-rack Step-ups (50/35 lb.)
15 DB Goblet Squats
20 Double DB Heel Touches
100-m DB Carry (1 DB anyhow)
4 rounds
* Project Running
