Saturday 5/16/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
OTB Whole Body Complex (https://youtu.be/8CsyvZUyEdg)
10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds
1 min. Continuous ‘Pole’ Squat
(https://youtu.be/mbiSzEFOaFk)
1 min. Each side Couch or Wall/Hip Flexor Stretch
(https://youtu.be/-XDaflfYM6k)
1 min. Quad Rocks
(https://youtu.be/n-XxfqjDYsw)
1 min. Bootstrap Stretch
(https://youtu.be/yhAUCGZnv3s)– for quality
2 rounds
Workout Prep
Warm-up (No Measure)
Single dumbbell:
5 front squats + 5 push press + 5 thrusters
100-m farmers carry
5 dumbbell slams
100-m farmers carry
Both dumbbells perform;
20 sec. thruster (count their reps)
40 sec. rest
20 sec. dumbbell slams
40 sec. rest
100-m farmers carry
Unloaded
5 Air squats + 5 push-ups + 5 squat to jumping jack
2 rounds
20 sec. Squat hold
40 sec. Rest
20 sec. Jump-overs
40 sec. Rest
20 sec. Plank hold
40 sec. Rest
6 Burpees
Metcon (AMRAP – Reps)
db Alt. SA Thruster
db Farmers Walk/March+Hold
db Slam
db Burpee
* (50/35 lb.)
FULLY LOADED
db Alt. SA Thruster
db Farmers Walk/March+Hold
dbSlam (https://youtu.be/TD533_RgwQU)
db Burpee
* (50/35 lb.)
UNLOADED
Squat Hold
Object Jump-overs
Plank Hold
Burpee
