Thursday 03242022

23
Mar

Thursday 03242022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Min. 1 and 2: P1 Rows 100 m while P2 Runs 100 m – try beat each other!

Switch on the minute

Min. 3 and 4: P1 Runs 100 m with MB while P2 Hangs from the Pull-up Bar

Switch on the minute

Min. 5 and 6: P1 Rows 100 m while P2 Runs 100 m – try beat each other!

Switch

Min. 7: Perform as many Burpee + Ball Throws to each other as possible in 1 min.

Hip Mobility/Stability

Spend 1 min. in Pole Stretch (Hip/Shoulder) each side

Perform 8 Back Extensions on the GHD

1-2 rounds

Work up to a Max Seated Box Jump

Perform:

2 x 3 reps – start low and add height on the second set

2 x 2 reps – keep adding height

As many sets of 1 rep as it takes to find a max

Workout Prep

Warm-up (No Measure)

Perform 1 round of everything to get a sense of what/how they should modify:

Min. 1: 250-m Row

Min. 2: 24 Walking Lunges

Min. 3: 12 Burpees

RX: Metcon (AMRAP – Reps)

Min. 1: Row 250 m

Min. 2: 24 Walking Lunges

Min. 3: 12 Burpees

Min. 4: Rest

6 rounds

FIT: Metcon (AMRAP – Reps)

Min. 1: Row 150 m

Min. 2: 20 Walking Lunges

Min. 3: 10 Burpees

Min. 4: Rest

6 rounds

Cooldown

Warm-up (No Measure)

Take a 200-m Walk/easy Row

1-2 min. Child’s Pose

1-2 min. Repeat Pole Stretch