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.