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