Tuesday 03222022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Get-ups/Drills to Warm Up

Round 1

P1: Lies on the ground (belly down) facing the length of the gym; when the coach calls, “3,2,1 go!” they Jump up and Run to the end of the gym and Walking Lunge back

P2: Holds the bottom of a Squat during this time

Switch

* Repeat again with the following positions/movements

Round 2

P1: Lies on back, feet facing the length of the gym; performs Bear Crawls back

P2: Performs Air Squats

Switch

Round 3

P1: Sits cross-legged facing the length the gym; performs long Lateral Lunges back

P2: Holds a Plank

Switch

Round 4

P1: Sits on knees and Jumps to feet on “GO!”; performs straight-legged Bear Crawls back

P2: Performs Push-ups

Switch

Midline Prep and Mobility

4 x 30-sec. Weighted Plank Holds

Workout Prep

Warm-up (No Measure)

Review and Prep for Workout

Have them perform 4-6 reps of both Box Jump movements at the height they will use for the workout.

RX: Tabata (AMRAP – Reps)

Lateral Box Jump-overs

Parallette L-sit

Parallette Pass-throughs

Box Jump-overs (24/20 in.)

FIT: Tabata (AMRAP – Reps)

Lateral Box Jump-overs

Floor Sit*

Parallette Pass-throughs

Box Step-overs (24/20 in.)

* Feet off floor

Cooldown

Warm-up (No Measure)

Take a 200-m Walk/Jog, then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10 sec. and pushing into the stretch a little more each time.