Sunday 10/04/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Legs only, 10-15 reps; focus on pausing in the catch (start) for cueing and correcting.
Legs only and lean back, 10-15 reps; pausing in the finish position for cueing and correcting.
Row :30 at each stroke rate:
1) 20 spm
2) 24 spm
3) 28 spm
4) 32 spm
5) Fast!
Split Stance T-spine Rotation (https://youtu.be/0cb_LSemv0c)
PVC Shoulder Complex (https://youtu.be/6afeGrFJ1B8)
Wall Slide with Lift Off (https://youtu.be/ykw9BWnZtlY)
10 reps each
2 sets
Workout Prep
Warm-up (No Measure)
Review the Push Press
Dip and Hold—Dip Drive Slow—Dip Drive Fast—Push Press
* Watch for athletes shifting onto their toes and letting their chest drop forward.
2-3 sets, building in weight, of:
6 Shoulder-to-overheads
12 Air Squats
Then, 250-m Row (hard effort)
Metcon (Time)
6-12-18
Shoulder-to-overheads (115/75 lb.)
18-36-45
Air Squats
Rest 2 min.
Row 1k
Partially Loaded
6-12-18
DB Shoulder-to-overheads (50/35 lb.)
18-36-45
Air Squats
Rest 2 min.
Run 800 m
Cooldown
Warm-up (No Measure)
Community time! Check in with your athletes. See how they are feeling physically and emotionally after a long week.