Thursday 4/16/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

40 Plank shoulder taps (https://youtu.be/KXz_MlgwQDk)

10 Good-morning to squat (https://youtu.be/39tFBLwX1PY)

10 Down dog into cobra (https://youtu.be/RKuuNkajc40) – keep moving

10 Half handstands (https://youtu.be/tK0LsT341MI) (on spot) – scale to attempts or Pike HSPU

10 alt. Walking (on spot) pigeon stretch

Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.

20 Air squats

400 m run – run a little faster this time.

Push-up Variants

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

5 Clapping Push-ups (https://youtu.be/7KTVHA4FIXo)

5 Rounds

Workout Prep

Warm-up (No Measure)

Front Squat – Press – Push Press – Thruster

1 x 10 reps

2 x 8 reps
Unloaded

1 Push-up + 1 HSPU

3 rounds

Metcon (Weight)

In 5 min:

Find your Max reps unbroken

DB Thruster (50/35 lb.) In 5 min:

Run 800 m In 5 min:

Max rep DB Thrusters
FULLY LOADED

In 5 min:

Find your 15 rep Max

Thruster In 5 min:

Run 800 m In 5 min:

Max rep Thrusters with 15 rep

weight

UNLOADED

In 5 min:

1 Push-up + 1 HSPU

2 Push-up + 2 HSPU

etc….. In 5 min:

Run 800 m In 5 min:

1 Push-up + 1 HSPU

2 Push-up + 2 HSPU

etc…..

Cooldown

Warm-up (No Measure)

1 min. Each side seated hamstring stretch (https://youtu.be/o5YmkazdJzg) – hold pose

1 min. Alt. Sit-up to pike and straddle (https://youtu.be/e3jkJND3sCI)

1 min. Flexi swimmer stretch (https://youtu.be/eGYMsPWnWBo) – hold pose