Monday 08/10/20

8
Aug

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)