Thursday 10/07/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Running Warm-up

As a group, Run 400 m. At 100 m, perform 10 Walking Lunges; at 200 m, perform 10 Cossack Squats; at 300 m, perform 10 Air Squats; and at 400 m, perform 10 Jumping Squats.

Butt Kickers

Walking Pigeon Stretch

Lateral Low Shuffle Sprints

Fast Bear Crawls

Project Explosive Power Session #3

Resistance Running – Explosive start

Using a I go, you go style, perform:

4x20m Sprint (each)

4x20m backwards sprint (each)

2x20m side shuffle right (each)

2x20m side shuffle (each)

Workout Prep

Warm-up (No Measure)

Review and Prep the Back Squat

12-8-4-2 reps

RX: “San Francisco Crippler” (Time)

30 Back Squats (BW)

1k Row

* Oct. 2019

* Project Running

FIT: Metcon (Time)

15 Back Squats

400-m Run

3 rounds

Cooldown

Warm-up (No Measure)

Take a slow 200-m Walk to keep the legs moving, then spend a few minutes with the legs up the Wall in recovery mode.