Monday 07/12/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Running Warm-up and Dynamic Mobility Drills
Up-and-over the Fence + Air Squat + Under the Fence
Toy Soldiers
Low Lizard Crawl
Tall Duck Walk
Walking Pigeon Stretch
With a medium-strength Band
10 Banded Good Mornings
25-m Glute Activation
10 Banded Good Mornings
Workout Prep
Warm-up (No Measure)
Prep for Box Jumps
10 reps of each:
Step-ups
Step-up-and-overs
Jump up/Step down
Prep for Lunges and Workout
10 Walking Lunges
8 more Walking Lunges
6 Walking Lunges
RX: Metcon (Time)
21-15-9
400-m Run
Walking Lunges with DBs by side (50/35 lb.)
Box Jumps (24/20 in.)
FIT: Metcon (Time)
21-15-9
400-m Run
Walking Lunges with DBs by side
Box Step-ups
Partially Loaded
21-15-9
400-m Run
Walking Lunges with DBs by side (50/35 lb.)
2x Lateral DB Jump-overs
Cooldown
Warm-up (No Measure)
Start by lying with feet up the Wall for 3-4 min. At first, keep legs straight, then pull them into a Squat position for the last few minutes.
Banded Hip Distractions.