Friday 4/17/20

16
Apr

Friday 4/17/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Chris Hinshaw Running Warm Up (https://youtu.be/VW42KKmjEZY)

As a group, run 200 m, then perform;

* Leg swings (10 right leg front to back, left, right side, left side)

* Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

* Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.

Then, hip Mobility;

* Side high knee karaoke drill (10m on each side)

* Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)

* Walking while pulling knee to chest (while standing tall)

* Walking pulling inner ankle up to chest (“Figure 4″)

Then, Drills;

* Walking lunges with pelvic tilt (hip flexor stretch)

* Walking lunges with torso twist towards side of extended knee

* Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)

* Toe touches: Marching opposite hand to toe touches

* High knees

* Butt kicks (knee pointed to ground)

* Fast stutter steps with quick arms while driving elbows down & back

* Crouching side step shuffle (out 20 yards & back 20 yards)

(10 min.) Push-up Program Day 12

Re-test!

Part 1) Max Push-ups

Part 2) 3x Max Push-up Reps For Time

Workout Prep

Warm-up (No Measure)

Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace

Rest, then review the Double-under if needed and after perform;

1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)
Fully Loaded

Row 500 m: 100 m easy – 150 m mod (10sec faster 500 m pace) – 250 m hard workout pace (this should be roughly 20 sec slower than their 500 m max time)

Rest, then review the Double-under if needed and after perform;

1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)

Metcon (Time)

100 Double-unders

400 m Run

100 Double-unders

400 m Run

100 Double-unders

400 m Run
FULLY LOADED

100 Double-unders

500 m Row

100 Double-unders

500 m Row

100 Double-unders

500 m Row

UNLOADED

100 Object Toe-taps (https://youtu.be/ZlyppaOVyhQ)

400 m Run

100 Object Toe-taps

400 m Run

100 Object Toe-taps

400 m Run