Monday 10/19/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Project Running Session #8
Drills
Goal: Prep for the 2.8k they are performing today.
Chris Hinshaw Warm-up (https://youtu.be/VW42KKmjEZY)
As a group, jog 400 m to warm up.
Dynamic Flexibility
* Leg Swings (10 right leg front to back, left, right side, left side)
* Ankle Rotations (10 right and left ankle, clockwise and counter-clockwise)
* Knee Touches (3 x 3-5 sec. each leg) into the Wall (toe 4+ inches from Wall) to warm achilles
Hip Mobility
* Side High Knee Karaoke drill (10 yards on each side)
* Alternating Forward Walkover (“the Hurdle”) drill: High knee angled out and lift up & over imaginary Hurdle (10 yards)
* Walking while pulling knee to chest (while standing tall)
* Walking while pulling inner ankle up to chest (“Figure 4″)
Drills (1×10 yards w/10-yard walk between efforts)
* Walking Lunges with pelvic tilt (hip-flexor stretch)
* Walking Lunges with torso twist toward side of extended knee
* Woodpecker (stand on one leg, bend at waist, touch ground w/two hands, while the other leg pivots up and back to 90-degree position from the ground)
* Toe Touches: Marching opposite hand to toe touches
* High Knees
* Butt Kicks (knee pointed to ground)
* Straight Legs (prime time)
* Fast Stutter Steps with quick arms while driving elbows down and back
* Crouching Side-step Shuffle (out 20 yards and back 20 yards)
* Side-step Jumping Jacks with arms moving overhead (out 20 yards and back 20 yards)
Workout Prep
Warm-up (No Measure)
With an empty Barbell, review the Deadlift and OH Squat as needed.
Then, with a light set of Dumbbells, review the Squat Clean as:
Deadlift—Power Clean—Front Squat—Squat Clean
10 Deadlifts
10 OH Squats
* Then, add weight to the OHS.
8 Deadlifts
8 OHS
8 KB Swings (workout weight)
8 Pull-ups
8 Box Jumps
8 DB Squat Cleans (workout weight)
6 Deadlifts
6 KB Swings
6 Chest-to-bar Pull-ups (or modification)
6 Box Jumps
6 DB Squat Cleans
4 Deadlifts (workout weight)
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Partially Loaded
20 DB Deadlifts (40/25 lb.)
Run 400 m
20 DB Swings
Run 400 m
20 DB Overhead Squats (10 each side)
Run 400 m
20 Burpees
Run 400 m
20 DB Bent-over Rows (10 each side)
Run 400 m
20 Object Jumps
Run 400 m
20 DB Squat Cleans
Run 400 m
