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