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)