Monday 11/09/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Station rotations (1 min. each):
Row
Mountain Climbers
Dead Bugs (https://youtu.be/TsaGFE3XdqY)
Inchworm + Push-ups
Jumping Pull-ups
2 rounds
Shoulder Prep
First, perform 8-10 reps of Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q).
Then, with light Plates, perform 10-15 reps of each:
Arm Lifts (https://youtu.be/pGcjOLeR8Ew)
Shoulder Rotations (https://youtu.be/R2hskt1c2tI)
Standing Letters
2 rounds (time permitting)
Workout Prep
Warm-up (No Measure)
Have everyone perform:
20 sec. Bootstrap Squats (https://youtu.be/yhAUCGZnv3s)
10 sec. Rest
2 rounds
20 sec. Kipping Swings on the Pull-up Bar
10 sec. Rest
2 rounds
20 sec. Strict Sit-ups
10 sec. Rest
2 rounds
Then, perform:
5-10 Pull-ups
5-10 Push-ups
5-10 Sit-ups
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Warm-up (No Measure)
Partially Loaded
Tabata DB SDHPs (40/25 lb.)
Rest 1 min.
Tabata Squats
Rest 1 min.
Tabata Alt. DB Renegade Rows
Rest 1 min.
Tabata Push-ups
Rest 1 min.
Tabata Sit-ups