Monday 09/07/20


Monday 09/07/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

You can let athletes work for about 30-40 sec. or have them cover a short distance like 50’ (15 m).

1. Hamstring Scoop Stretch

2. Knee to Chest

3. High Knees

4. Butt Kickers

5. Side Shuttles

6. Karaoke

7. Skip for Distance

8. Skip for Height

Increased Volume

Double-unders: 4 x 65% of DU PR

* 1 minute break between each set

Double-under attempts: 4 x 65% of DU performed in one minute. For example, if my total was 20 for the minute, then for each set I would perform 13 reps as quickly as possible.

* 1 minute break between each set

Alternate Foot Step: 5 x 70% of Alternate Foot Step PR

* 1 minute break between each set

* Prep with

100 controlled 4 Alternate Foot Step and 4 single unders bound without rope.

Workout Prep

Warm-up (No Measure)

Sit-up: Demo full range of motion. Show how the arms can be used for momentum to help.

Hip Extension: It is crucial that the movement comes from the hip while the spine/trunk remain static.

Set Up — 15-20-sec. Hold — Hip Extension

Have athletes perform 2 sets of 10-15 reps.

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here