Thursday 08/13/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Slow, low Side Shuffle down the gym and back (use band around thighs if you have them)
Tall Duck Walk (https://youtu.be/7FznovMgLZ8)
2 rounds
5 x Bottom-to-bottom Tabata Squats (20 sec. on/10 sec. Bottom of Squat)
Minute 1: Hold Handstand – Practice Kicking Up – Walk Up Wall – Hold Plank
Minute 2: Rest
Minute 3: Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw) – Overhead Elevation and Depression (shoulder shrugs) (https://youtu.be/c3MJu3gEfr0)
Minute 4: Rest
Minute 5: Cherry Pickers – Wall-facing Shoulder Taps – Plank Get up get downs (https://youtu.be/hQC7NLnV–0)
Minute 6: Rest
Minute 7: Handstand Wall Assist Walk drill (https://youtu.be/M9JKM24ny9s) – Wall-facing Handstand drill (https://youtu.be/OjIe0l5ANhg) – Box Pike Hold or Pike Hold
Minute 8: Rest
Minutes 9-15: Practice Handstand Walk OR a drill in a previous set
Workout Prep
Warm-up (No Measure)
With an empty Barbell:
10 Front Squats with a 2-3-sec. pause at the bottom of each Squat
Then, 5 more Squats with no pause.
With their workout weight, perform 5-10 Front Squats.
Metcon (AMRAP – Rounds and Reps)
24/16-cal. Bike
50-ft. Handstand Walk
30 Front Squats (95/65 lb.)
AMRAP 12 min.
Partially Loaded
75 Double-unders
50-ft. Handstand Walk
40 Db Goblet Squats (50/35 lb.)
AMRAP 12 min.
Cooldown
Warm-up (No Measure)
10 slow reps of Down Dog to Cobra (https://youtu.be/RKuuNkajc40) + Plane Crash Victim (https://youtu.be/5Djx2-hBnHU) (2 reps, 1 each side)