Saturday 10/03/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Farmers Carry – Single arm
10 Kick-backs
10 KB Plank Taps (per side)
20 KB Toe Taps (https://youtu.be/ZlyppaOVyhQ)100-m Farmers Carry – Single arm
10 Burpees
10 Plank Get-up Get-downs (https://youtu.be/hQC7NLnV–0)
20 Lateral Jumps over KB
* Walk athletes through the first round and then AMRAP 5-6 min.
Iron Cross Nerve Flossing (https://youtu.be/aNvtX-RdmG4) (1 min. per movement)
Pigeon Stretch (1 min. per leg)
Plane Crash Victim Stretch (https://youtu.be/5Djx2-hBnHU) (1 min. alt. sides)
Spiderman Stretch (1 min. alt. sides)
Inch Worm (https://youtu.be/-E8dSKzHAAs) (1 min.)
Workout Prep
Warm-up (No Measure)
Round 1: (Empty Barbell)
25-m SA Barbell Farmers Carry (each side)
25-m Double Barbell Farmers Carry
5 Lateral Burpee over the Barbells
Round 2: (Light load)
25-m SA Barbell Farmers Carry (each side)
25-m Double Barbell Farmers Carry
5 Lateral Burpee over the Barbells
Round 3: (Starting workout load)
25-m SA Barbell Farmers Carry (each side)
25-m Double Barbell Farmers Carry
5 Lateral Burpee over the Barbells
Metcon (Time)
100-m Double Barbell Farmers Carry
10 Lateral Burpee over the Barbells
5 rounds
* 1 Burpee rep = 1 Burpee + 1 Jump x 2 (both Barbells)
* Work up to heavy load for 100-m Carry
Partially Loaded
100-m DB Farmers Carry
10 Lateral Burpee over the DBs
5 rounds
* 1 Burpee rep = 1 Burpee + 1 Jump x 2 (both DBs)
Cooldown
Warm-up (No Measure)
30 V-ups
30 Dead Bug (https://youtu.be/TsaGFE3XdqY)
30 T-spine Rotation (https://youtu.be/eSRIedw0BGw) (15 per side)
3 rounds
