Monday 01/10/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Modified Chris Hinshaw Running Warm Up
DYNAMIC FLEXIBILITY
● Leg Swings
● Ankle Rotations
HIP MOBILITY
● Side High Knee Karaoke Drill
● Walking while pulling knee to chest
● Walking pulling inner ankle up to chest
● Walking Lunges with pelvic tilt
● Toe Touches
● Straight legs
● Fast Stutter Steps with quick arms while driving elbows down and back
● Crouching Side-step Shuffle
● Side-step Jumping Jacks with arms moving overhead
Run 200 m together as a group at a faster pace than the 400-m Jog.
Workout Prep
Warm-up (No Measure)
Front-rack Stretch
Over-the-shoulder Tricep Stretch
5 x Slow Jefferson Stretches
Front Squat—Press/Push Press—Deadlift—Squat Clean—Cluster
3 Clusters + 3 Squat Cleans
5-10 cal. on Bike
3 rounds
RX: Metcon (Time)
0-5 min.
48/36-cal. Assault Bike
5-10 min.
30 Clusters (135/95 lb.)
10-15 min.
Run 800 m
15 min.+
25 Squat Cleans
FIT: Metcon (Time)
0-5 min.
36/27-cal. Assault Bike
5-10 min.
30 Thrusters
10-15 min.
Run 800 m
15 min.+
25 Power Cleans
