Saturday 09/19/2020

18
Sep

Saturday 09/19/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Instruct everyone to Run around in a circle. On your command, have them rotate through movements like:

1. Running backward

2. Sideways Steps (to the L and R)

3. High Knees

4. Low Side Shuffling (to the L and R)

5. Arm Swings while Running forward

*Every 30 sec. or so, have them stop and perform the following movements (one at a time, then get back to moving in the circle again):

1. 10 Downward Dog Leg Raises (https://www.powermonkeyfitness.com/videos/wu-stretching/downward-dog-single-leg-raises) (come back to Downward Dog position each time, 5 each side)

2. 1 Inchworm + 5 Push-ups, 1 Inchworm + 4 Push-ups, etc., until they reach 1 Push-up

3. 5 Downward Dog into Cobra Stretch (https://youtu.be/RKuuNkajc40) (stay low)

4. 10 Hip/Leg Raises in Supine Plank (https://youtu.be/gS8RUURAUDc) (5 each side)

5. 10 Alternating Groiners (Long Lunge) (https://youtu.be/HDu-juSbO0c) (sit in each position for 5 sec.; move the ankles/hips/knees around each time)

(5-10 min.) Shoulder Prep!

10 reps each movement Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q)

10 (total) T-Spine Rotations and Quad Shoulder Rolls (https://youtu.be/eSRIedw0BGw)

10 Hanging Shoulder Shrugs – or use Plate Shrug (https://youtu.be/52tETjoPAj4)

10 Standing Internal/External Shoulder Rotations (https://youtu.be/R2hskt1c2tI) (without plate)

Workout Prep

Warm-up (No Measure)

Pull-up Complex

1 Jump to Negative Strict Pull-up

1 Strict Pull-up

2 Kipping Swings

2 Pull-ups

Rest

Repeat 3-5 times

Scale to Rings:

2 Ring Rows + Scapula depression at the bottom

2 HARDER Ring Rows

4 EASIER Ring Rows (walk feet out further)

Rest

Repeat 3-5 times

Metcon (Time)

15-21-27

Push-ups

Pull-ups
Partially Loaded

15-21-27

Push-ups

18-24-30

DB Chainsaws (40/25 lb.) – alt. halfway

Cooldown

Warm-up (No Measure)

2 min. alt. Under the Body Thoracic Stretch (https://youtu.be/DFFnlbPB0tM)

2 min. alt. Plane Crash Victim Stretch (https://youtu.be/5Djx2-hBnHU) (emphasis on shoulder portion)