Saturday 08/08/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Wall-Ball Relay Game
Line up the class in single-file lines, with groups of 5-8 people per line (minimum 2 groups).
The first person in line has a MB in their hands with everyone else lined up behind him/her.
Person 1 runs to the other side of the room and performs an exercise with the MB, then runs back and gives it to the next person in line like a baton, relay style.
The first group to get through all of their players is the winner. You can choose a penalty for the other groups if your class is competitive. With some classes, you won’t need to assign a penalty 🙂
The exercise sequence is below: (Go through everyone in the group before switching.)
5 MB Front Squats
5 MB Wall Tosses (stand and toss to wall)
5 MB Thrusters
1 MB “Two-fer”: Perform a Wall Ball, Squat mid-cycle, and then simply CATCH the ball, and run back.
1 min. Sit-up to Pike/Straddle (https://youtu.be/e3jkJND3sCI)
Hip-Prep Warm-up (Jiu-Jitsu-ish) (down the gym and back)
1 min. Downward Dog to Cobra (https://youtu.be/RKuuNkajc40)
Half Handstands (https://youtu.be/tK0LsT341MI) (down the gym)
1 min. Lying Overhead DB Reach (https://youtu.be/dlgNGVljnMY)
Hip-Prep Warm-up (Jiu-Jitsu-ish) (down the gym and back)
Workout Prep
Warm-up (No Measure)
10 Hanging Shoulder Shrugs
10 Banded (Sam Dancers) Toes-to-bars (https://youtu.be/QKwllvuv1P8)
10 Around-the-worlds (shoulders) (https://youtu.be/Cn9peRodgss)
8 Strict Toes-to-bars (or attempts)
8 Toes-to-bars (or attempts)
Use workout weight:
5 Front Squats + 5 Push Presses + 5 Thrusters
10 DB Walking Lunges
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Partially Loaded
10 V-ups
8 DB Thrusters (40/25 lb.)
12 DB Walking Lunges
AMRAP 10 min.
Cooldown
Warm-up (No Measure)
1 min. Pole Stretch (https://youtu.be/AITFkbjwE74) (Shoulder + Hip Flexor) each side