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)