Monday, 6/1/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Low crouched side shuffles: 4 x 10 m
20 Walking lunges
10 Alt. cossack squats
(https://youtu.be/UpWMXBopkdU)
10 Alt. warrior stretches
(https://youtu.be/z3OUIzprKfE)(hold 3-5 sec. Each side)
2-3 rounds
With a pvc/broomstick, :
30 sec.-1 min. Each side Front rack stretch
(https://youtu.be/954Ocp4w_NI)
1 min dynamic frog stretch
(https://youtu.be/719TK9Wb0iA)
or quad rock. (https://youtu.be/n-XxfqjDYsw)
1 min. Ankle stretch
(https://youtu.be/vdrxpFkNa9g) each side
Workout Prep
Warm-up (No Measure)
5 Front squats
2 sets
3 Front squats
3 sets
Tabata front squats (45/35 lb.)
Partially Loaded
4-6 reps, then have them start their first set. It may take a while with rest to complete the workout.
Tabata Single DB goblet squat
Unloaded
Review the bulgarian lunge and perform 6 reps each side. If they have load, have them perform an additional set to get comfortable with using that.
Perform front squat sets
* Perform a set every 4 or so minutes.
Bottom-to-bottom tabata air squats
* Rest is at the bottom of the squat.
Front Squat (5-3-3-1-1-1)
Optional Finisher
Tabata Front Squat
DB Front Squat (AMRAP – Reps)
2-4-6-8-10…..
until they can’t perform any more unbroken sets
Optional Finisher
DB Tabata Front Squat
Bulgarian Lunge Ladder (AMRAP – Reps)
3-6-9-12-15
As far as possible in
10-12 min.
Optional Finisher
Bottom-to-bottom tabata squats
