Thusday 11/04/2021


Thusday 11/04/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Alternating Tabata

1. Air Squats

2. Wall Squats

Dynamic Hip/Ankle Mobility

20 sec. Ankle Wall Stretches (10 sec. rest)

2 each side (2 min.)

20 sec. Long Lunge Sequence (10 sec. rest, alternating sides during the 20-sec. effort)

2 sets (1 min.)

20 sec. Dynamic Quad Pose + Hip Lift (in the Quad Pose, move hips up and down, 10 sec. rest)

2 sets (1 min.)

Project Agility Session #2



Using 6-8 Parallettes/Hurdles or Cones, have your athletes warm up with 2-3 reps of each:

Single-foot Stepping – Running over Hurdles

Double-foot Jumping – no Rebounding yet

Double-foot Jumping – Rebounding to next Hurdle

Single-foot Jumping – use left for one whole set, then right.

* Don’t advance to the next one if they are not competent on the current one or do not feel ready.


Plate/Box Jump Round-the-worlds – Using a Plate or low Box, have the athlete Jump up onto the Plate/Box, then rebound off and land in the next position of the Plate/Box, where they then go straight into another rebound back onto the Box, and so on. For 1 rep (360 degrees), they would perform 4 rebounds onto the Plate/Box.

The goal for this is not height, but speed, accuracy, and the ability to rebound.

Have them attempt 2-3 max efforts. A max effort is where they perform a full 360 without missing/messing up. Count and record their score.

Workout Prep

Warm-up (No Measure)

10 Back Squats with empty Barbell

8 Back Squats + 3-sec. Pause in the bottom position of each rep

6 Back Squats

4 x 4 sets

Back Squat (4-4-4-4-4-4)


Warm-up (No Measure)

Couch Stretch

Pigeon Stretch