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