Thursday 4/30/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Start with 5-10 reps of hip flow #2

(https://youtu.be/JxGZbylezcA)

Then, perform:

10 Wall Slides

(https://youtu.be/TVVW8SIA-XI)

10 Air squat + up and over the fence (https://youtu.be/ZU4Rw_3MNaA)

20 Jumping jacks

2 rounds

Project Squat Better Session #2

10 Cossack Squat+ 5 sec. Pause at each rep (5 each side)

(https://youtu.be/UpWMXBopkdU)

10 Wall Squat

(https://youtu.be/jkD3WonJzxo) (slow controlled)

3 rounds

Workout Prep

Warm-up (No Measure)

Using their workout load perform:

8 Backwards Lunges – no load

16 Air Squats – Coach them through a few of these

8 Backwards Lunges (workout weight)- go over different ways to hold it (UL = curtsy lunges)

8 High Pull – each side (UL = 8 Strict sit-ups)

8 Backwards Lunges (workout weight) (UL = curtsy lunges)

8 DB Snatch – each side (UL = 16 Russian Twists)

16 Air squats

Metcon (Time)

12 Reverse Lunges with 1 DB (50/35 lb.)

12 DB Power Snatches (6 each side)

30 Air Squats

3 Rounds
FULLY LOADED

12 Reverse Lunges with 1 DB (50/35 lb.)

12 DB Power Snatches (6 each side)

30 Air Squats

3 Rounds

UNLOADED

18 Curtsy Lunges

18 Russian Twist ground taps

30 Air Squats

3 Rounds

Cooldown

Warm-up (No Measure)

Repeat 10 wall slides from warm-up. This time, slow and pause at top a little longer.

10 x Down dog into cobra– hold each position

(https://youtu.be/RKuuNkajc40)

10 x Back bridge up/downs– hold each one for 5+ sec. – scale as needed.

(https://youtu.be/08El9A8rRLw)