Tuesday 06/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Cone Speed Drill

Have athletes mix it up: Run in place, Fast Feet, High Knees, Butt Kickers, Air Squats Up and Over the Fence, etc.

Workout Prep

Warm-up (No Measure)

Build up to their workout pace across 4 different sets.

4 x 100-m Run

1st set – Warm-up pace

2nd set – 400-m pace

3rd set – 200-m Sprint pace

4th set – 100-m Sprint pace

Metcon (AMRAP – Rounds)

400-m Run

Every 4 min. for 8 min.

Rest 3 min.

200-m Sprint

Every 2 min. for 8 min.

Rest 3 min.

100-m Sprint

Every 1 min. for 8 min.

Cooldown

Warm-up (No Measure)

Use a Foam Roller or Lacrosse Ball to roll out the calves.