Tuesday 08/18/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Start with 1 Burpee.
Then, add 1 Burpee every 30 sec.
* Goal is to make it past 4 min.
(10-15 min.) GHD Work in Partners – For social distancing gyms, perform the version next to the original.
P1: Performs 15 Strict Sit-ups
P2: Performs 10 Slow Back Extensions – 10 Jefferson Curls (https://youtu.be/C-N_8sMYP2A)
Switch
P1: Performs Hollow Hold
P2: Performs 10-15 Half-ROM GHD Sit-ups – 10 Dragon Flags (https://youtu.be/FuSpWa85MM8)
Switch
P1: Performs Floor Back Extensions
P2: Performs 10-15 full-ROM GHD Sit-ups – or scale to AbMat GHD Sit-ups
Switch
Workout Prep
Warm-up (No Measure)
10 Reverse Lunges as a group.
Then, with an empty Barbell, perform 10 more Reverse Lunges.
5 Parallette Pass-throughs
5 Reverse Lunges
2 rounds.
Pull-up
Strict Pull-ups
10 x 33% of Max Reps
– Each set to be performed off of your 33% of your max effort test from Day 1.
– Each set is unbroken. Rest 30-60 sec between sets.
Midline Madness
Db Sit-up + Press
10 x 33% of Max Reps
– Each set to be performed off of your 33% of your max effort test from Day 1.
– Each set is unbroken. Rest 30-60 sec between sets.
– Perform holding one dumbbell in both hands. At the top of the Sit-up perform one Press overhead.
Metcon (Time)
40 Parallette Pass throughs (https://youtu.be/QojIzS7G_50)
Straight into:
15 GHD Sit-ups
15 Barbell Reverse Lunges (95/65 lb.)
5 rounds
* Project Pull-up/Midline Madness
Partially Loaded
50 Mountain Climbers
Straight into:
20 Db Anchored Sit-ups
15 Db Reverse Lunges (50/35 lb.)
5 rounds