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
