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