Friday 10/23/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 reps of each movement:

Walking Lunges

Inchworms + Push-up (https://youtu.be/-E8dSKzHAAs)

Up and Over the Fence + Air Squat (https://youtu.be/yx-8IgAabg4)

Half Handstands (https://youtu.be/tK0LsT341MI)

Then, Running drills (20-50-m distance):

First, 100-m Jog

Toe Walking

Heel Walking

Karaoke

Butt Kickers

Big High Knees (Skips)

Fast High Knees

Then, time permitting, prep with a 200-m ascending pace effort. Start with a Jog, and by the end, have them Running at the pace they intend to Run for the 60-sec. efforts.

Project Running

1:1 Sprint-to-Rest Ratio

60-sec. Sprint

60-sec. Rest

5 sets

* Record distance.

Prep: 200-400 m ascending pace Run.

Goal: Maximum intensity; Run as far as possible each effort (>200 m).

* Compare results to session #2.

Workout Prep

Warm-up (No Measure)

30 Single-unders + 10 Push-ups – hands close

20 Single-unders + 15 Ring Rows – easy version

20 Double-unders + 10 Push-ups – hands further apart

30 Double-unders + 15 Ring Rows – challenging version, use workout modification