Saturday 3/28/20

27
Mar

Saturday 3/28/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400 m

*Leg Swings

*Ankle Rotations

*Knee touches (3×3-5 sec. each leg)

Hip Mobility

*Side High-knee Karaoke drill

*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over imaginary hurdle (10 yards)

*Walking while pulling knee to chest (while standing tall)

*Walking while pulling inner ankle up to chest

Drills (1×10 yards w/10-yard walk between efforts)

*Walking Lunges with pelvic tilt (hip flexor stretch)

*Walking Lunges with torso twist toward side of extended knee

*Woodpeckers (stand on 1 leg, bend at waist, and touch ground w/2 hands, while the other leg pivots up and back to 90-degree position from the ground)

*Toe Touches (marching opposite hand-to-toe touches)

*High Knees

*Butt Kickers (knee pointed to ground)

*Straight Legs (prime time)

*Fast Stutter Steps with quick arms while driving elbows down and back

*Crouching Side-step Shuffle (out 20 yards and back 20 yards)

*Side-step Jumping Jacks with arms moving overhead (out 20 yards and back 20 yards)

Workout Prep

Warm-up (No Measure)

In partners:

1-6 (I-go-you-go)

6 reps

MB Front Squats

Box Jumps

MB Squat + Throw to partner

Box Jumps

Wall Balls

Metcon (AMRAP – Rounds and Reps)

Run 200 m

15 Wall Balls (20/14 lb.)

15 Box Jumps (24/20 in.)

Run 200 m

15 Box Jumps

15 Wall Balls (20/14 lb.)

AMRAP 20 min.