Saturday 07/11/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Play the Star Jump Game to warm up
https://youtu.be/EHCHVXgml0s
Workout Prep
Warm-up (No Measure)
“I-go-you-go,” perform:
Step-ups
Lateral Step-ups
Jump Up – Step Down on the other side
Jump Up – Step Down on the same side
Burpee Box Jump + Jump-over
Then, either on the Assault Bike or Rower, give athletes a quick heart rate/leg blast by performing:
30 sec. on/30 sec. off (P1 goes, then P2 goes)
3 rounds each
Metcon (AMRAP – Reps)
Accumulate as many cals./reps as possible in the following:
1 min. Assault Bike
1 min. Box Jumps (24/20 in.)
2 min. Assault Bike
2 min. Box Jump-overs
3 min. Assault Bike
3 min. Burpee Box Jumps
4 min. Assault Bike
4 min. Burpee Box Jump-overs
Partially Unloaded
Accumulate as many Cals/reps as possible in the following:
1 min. DB Woman-makers
1 min. Object Jumps
2 min. DB Woman-makers
2 min. Object Jump-overs
3 min. DB Woman-makers
3 min. Burpee Object Jump
4 min. DB Woman-makers
4 min. Burpee Object Jump-overs
Cooldown
Warm-up (No Measure)
1 min. each side Advanced Pigeon Stretch
https://youtu.be/3nfCydlWYqo
1-2 min. Quad Stretch
https://youtu.be/6W8sFB8BoxQ
1 min. Down Dog into Child’s Pose – (sub cobra for child’s pose.)
https://youtu.be/RKuuNkajc40