Monday 08/10/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Round 1: Step up and down off the Boxes/Plates. On the way back, perform a Bear Crawl.
Round 2: Laterally Step up and down off the Boxes/Plates (switch directions halfway). On the way back, perform Inchworms (https://youtu.be/-E8dSKzHAAs).
Round 3: Jump up and Step down off Boxes/Plates. On the way back, perform High Knees.
Round 4: Jump from Box to Box (or from Plate stack to Plate stack). On the way back, perform Up and Over the Fence + Long Lateral Lunge (https://youtu.be/yx-8IgAabg4) + Long Lateral Lunge.
Round 5: Jump up laterally and Step down laterally off the Box. On the way back, perform a Backwards Bear Crawl (https://youtu.be/-xSXM9vr2Ow).
* Social Distancing Warm-up – have everyone have their own box, or use some plates stacked.
10 Step-ups
20 on spot Bear Crawl
10 Stationary Lateral Step-ups
10 Inchworms
10 Jump up – step down
20 High Knees
2 rounds
(10 min.) Project Pull-up/Midline Madness Session #4
Pull-up
Kipping Pull-ups
7 x 50% of Max Reps
Midline Madness
Mb Overhead Sit-ups
7 x 50% of Max Reps
Workout Prep
Warm-up (No Measure)
Work up to a max-height Box Jump for today.
With a Dumbbell load one lighter than their workout weight, review the Devil’s Press as:
Use one DB and perform Devil’s Press (sans Burpee)
Use two DBs and perform Devil’s Press
Put the whole movement together; add the Burpee and perform a few reps.
Then, using their workout load, have them perform 2-3 Devil’s Presses.
Metcon (Time)
Deception
10 Box Jumps (24/20 in.)
5 Devil’s Presses (40/25 lb.)
5 rounds
* Project Pull-up/Midline Madness
Partially Loaded
10 Object Jumps/Dble Db Jump-overs
5 Devil’s Presses (40/25 lb.)
5 rounds
Cooldown
Warm-up (No Measure)
1 min. each side Side Pole Stretch (https://youtu.be/horgCN06SCE)
1 min. each side Supine Pigeon Stretch (https://youtu.be/hjx9LHrhN9o)