Tuesday 08/11/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 reps of Hip Flow Drill #2 (https://youtu.be/JxGZbylezcA)
10 Samson Stretches (https://youtu.be/tGgwZNcP86A) (Forward Lunge with arms outstretched overhead)
5 reps of Hip Flow Drill # 2
10 Reverse Lunges
5 reps of Hip Flow Drill # 2
10 Pulsing Lunges (https://youtu.be/JXMHa5uhzRQ) (each side)
5 reps of Hip Flow Drill # 2
10 Jumping Lunges (each side)
Run 200 m at a moderate pace
With a partner, go back and forth with the Partner Rubber Band Game (https://youtu.be/qbCkq7zidSQ) for a few sets each.
Run 200 m at a faster pace than the previous effort.
Workout Prep
Warm-up (No Measure)
10 Back Squats – with empty barbell
4 Deadlift + Lunges
8 Back Squats – increase load
4 Deadlift + Lunges – use workout weight
4 Back Squats – use workout weight
Metcon (Time)
200-m Run
20 Back Squats (115/75 lb.)
5 KB Deadlift to Lunge (https://youtu.be/0xEs_k1Om44) (16/12 kg)
400-m Run
30 Back Squats
10 KB Deadlift + Lunges
800-m Run
40 Back Squats
15 KB Deadlift + Lunges
Partially Loaded
200-m Run
20 Db Front Squat (50/35 lb.)
5 DB Deadlift + Lunges
400-m Run
30 Db Front Squat
10 KB Deadlift + Lunges
800-m Run
40 Db Front Squat