Saturday 10/03/2020

2
Oct

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