27
Jun
Monday 06/28/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Running Prep
Jog 400 m as a group.
Hurdle Drill
Figure 4 Drill
High Fast Knees
Toe Walking for half/Ankle Walking for half Butt Kickers
Workout Prep
Warm-up (No Measure)
Have athletes Run in 100-m increments as you time them and set the pace.
1. 40 sec. pace (33:00 5k time)
2. 35 sec. pace (29:00)
3. 30 sec. pace (25:00)
4. 25 sec. pace (21:00)
5. 20 sec. pace (16:40)
5k Run (Time)
Max Effort 5k Run
Cooldown
Warm-up (No Measure)
30 sec. Calf Stretch – each leg
30 sec. Foam Roll Quads – each side
30 sec. Foam Roll Feet – each side
2-3 sets