Thursday 11/26/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with Chris Hinshaw Running Warm-up (https://youtu.be/VW42KKmjEZY)

As a group, Jog 400 m to warm up.

Dynamic Flexibility

* Leg Swings (10 R leg front to back, L, R side, L side)

* Ankle Rotations (10 R and L ankle, clockwise and counter-clockwise)

* Knee Touches (3 x 3-5 sec. each leg) into Wall (toe 4+ in. from Wall) to warm Achilles

Hip Mobility

* Side High Knee Karaoke Drill (10 yards on each side)

* Alternating forward “Walk Over the Hurdle” drill: high knee angled out and lift up and over imaginary Hurdle (10 yards)

* Walking while pulling knee to chest (while standing tall)

* Walking while pulling inner ankle up to chest (“Figure 4″)

Drills (1 x 10 yards w/10-yard Walk between efforts)

* Walking Lunges with Pelvic Tilt (Hip-flexor Stretch)

* Walking Lunges with Torso Twist toward side of extended knee

* Woodpeckers (stand on 1 leg, bend at the waist, touch ground with 2 hands, while the other leg pivots up and back to 90-degree position from the ground)

* Toe Touches: Marching opposite hand-to-toe touches

* High Knees

* Butt Kicks (knee pointed to ground)

* Straight Legs (prime time)

* Fast Stutter Steps with quick arms while driving elbows down and back

* Crouching Side-step Shuffle (out 20 yards and back 20 yards)

* Side-step Jumping Jacks with arms moving overhead (out 20 yards and back 20 yards)

5k Run (Time)

Max Effort 5k Run