Saturday 08/29/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1 min. Single Jumps
Air Squat to Up and Over the Fence (https://youtu.be/ZU4Rw_3MNaA)
Long Lateral Lunges
Tall Duck Walk (https://youtu.be/7FznovMgLZ8)
Sumo Squats (https://youtu.be/4CCTm88wQkg)
1 min. Single Jumps
10 Goblet Squats
Run 100 m
30-sec. Wall Hold with DB held out front (straight arms, back to wall)
10 Cossack Squats (https://youtu.be/UpWMXBopkdU) (5 each side holding DB)
Run 100 m
30-sec. Wall Hold with DB Overhead in 1 Arm (R)
10 DB Windmills (https://youtu.be/6Q9oypJ4GmE) (5 each side)
Run 100 m
30-sec. Wall Hold with DB Overhead in 1 Arm (L)
Workout Prep
Warm-up (No Measure)
20 Double-unders
5 Hang Squat Snatch
3-4 Rounds
Metcon (Time)
Max-set Unbroken Double-unders
400-m Run
12 Hang Squat Snatches (115/75 lb.)
Rest 3 min.
3 rounds
Partially Loaded
Max-set Unbroken Double-unders
400-m Run
12 Db Hang Squat Snatches (40/25 lb.) – 12 each side.
Rest 3 min.
3 rounds
Cooldown
Warm-up (No Measure)
1-2 min. Each side Advanced Pigeon Stretch (https://youtu.be/3nfCydlWYqo) (or regular)