Friday 10/09/2020

6
Oct

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