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