Thursday 10/15/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play “Have I Ever!?” (a Get-to-Know-You Game) to Warm Up

10 Slow Wall Slides (https://youtu.be/TVVW8SIA-XI)

10 Downward Dog to Cobra (https://youtu.be/RKuuNkajc40)

10 Split-stance T-spine Rotation (https://youtu.be/0cb_LSemv0c)

10 Long Push-ups (https://youtu.be/VG8d-Rt2Xq4)

2-3 rounds (base off the feel of your class)

Workout Prep

Warm-up (No Measure)

Review and Practice the HSPU (Handstand Push-up Variations) (https://youtu.be/8Zpw_9yicQA)

Pike HSPU—Wall Walk—Kick Up and Hold—Negative—Strict—Kipping

Then, perform:

30 sec. Double-unders

30 sec. HSPUs (use workout modification)

30 sec. Row (hard effort)

Metcon (AMRAP – Reps)

2 min. Double-unders

2 min. HSPUs

2 min. Row

3 rounds
Partially Loaded

2 min. Double-unders

2 min. HSPUs

2 min. Shuttle Runs (20-m efforts)

3 rounds

Cooldown

Warm-up (No Measure)

Cool Down + Prep for Tomorrow’s WOD

Lax Upper Back and Rib Mob (https://youtu.be/plux2HzNKTo)