Monday 08/24/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Run
8-10 Pike Push-ups (https://youtu.be/7pPvJZGZIBg)
1 min. Paddling Drill (https://youtu.be/JgBwdyRPRq0)
100-m Run
8 Back Bridge Up-downs (https://youtu.be/08El9A8rRLw) (hold 5 sec. at top of Bridge) *Scale as needed.
8 Wall Slides (https://youtu.be/TVVW8SIA-XI) (slow and controlled)
2-3 rounds
Workout Prep
Warm-up (No Measure)
8-10 reps of each:
Strict Handstand Push-ups (https://youtu.be/8Zpw_9yicQA) – scale to Negatives to AbMat, or Box Pike/Pike Push-ups (https://youtu.be/7pPvJZGZIBg)
Stationary Box Step-ups (https://youtu.be/UqZ3mntpthE)
Box Step-ups
Box Jumps
3-4 Burpee Box Jumps
Handstand Push-ups
Everything is awesome! 3-6-9-12-15… (AMRAP – Rounds and Reps)
100-m Run
Burpee Box Jumps (24/20 in.)
Handstand Push-ups
* Add a 100-m Run each round
As far as possible in 26 min.
Partially Loaded
3-6-9-12-15…
100-m Run
Burpee Object Jumps/Jump-overs
Handstand Push-ups
* Add a 100-m Run each round
As far as possible in 26 min.
