Friday 6/5/20

4
Jun

Friday 6/5/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

45 sec.-15 sec. Rest/ 30 sec.-15 sec. Rest/ 15 sec.-15 sec. rest

Kick-backs

(https://youtu.be/EbllxEAyQ6M)

Plank get up get downs

(https://youtu.be/hQC7NLnV–0)

Tabata

20 sec. Handstand Hold

10 sec. Rest

6 Rounds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

While one partner performs 10 DB rows each side, partner 2 holds the DB (light) in a single arm overhead position (like the waiters walk). They switch arms, when their partner switches side on the rows.

Switch

While one partner performs 100-m Oh Carry – 50-m each arm, partner 2 performs 10 air squats

* Coach the air squat group through their squats

Switch

While one partner performs 100-m oh carry – 50-m each arm, partner 2 performs 10 DB rows each side with their workout weight.

Switch
Unloaded

100-m Run

30 sec. Plank hold

10 Air squats

100-m Run

10 Plank shoulder taps

10 Air squats

10 Plank ankle taps

Metcon (AMRAP – Rounds and Reps)

100-m SA Db Overhead carry – right (45/25lbs)

12 DB row in plank – right arm

24 Air Squats

12 DB row in plank – left arm

100-m SA Db Overhead carry – left arm

AMRAP 12 min.
PARTIALLY LOADED

100-m SA Db Overhead carry – right

12 DB row in plank – right arm

24 Air Squats

12 DB row in plank – left arm

100-m SA Db Overhead carry – left arm

AMRAP 12 min.

UNLOADED

10 x 20-m Shuttle Runs

20 Plank Shoulder Taps (https://youtu.be/a3zH2d2Hb7o)

24 Air Squats

20 Plank Ankle Taps

AMRAP 12 min.

Cooldown

Warm-up (No Measure)

10 Alt. Under the body thoracic stretch

(https://youtu.be/DFFnlbPB0tM)

10 Dynamic Flexi swimmer stretch

(https://youtu.be/eGYMsPWnWBo)

10 Down dog to cobra

(https://youtu.be/RKuuNkajc40)