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)
