Tuesday 10/06/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 4 min.:
5 Bootstrap Stretches (https://youtu.be/yhAUCGZnv3s)
100-m Run
5 Strict Burpees (Burpee + Push-up)
2 rounds:
5 Cat and Camel Stretch (https://youtu.be/jdwh5P8vMUU)
5 Long Lunge Sequence (https://youtu.be/HDu-juSbO0c)
5 Side Plank Leg Lifts (each side)
10 Wall Squats* (https://youtu.be/jkD3WonJzxo)
Workout Prep
Warm-up (No Measure)
Back Squat
7-6-5-4-3-2-2-1
* Increase load each set. The last set of 1 should be roughly 85-90 percent of their max.
Perform 5 x 1 Back Squat
* Give athletes about 4 min. to rest and recover between sets.
(10 min.) Project Running Session #2
1:1 Sprint to Rest
60 sec. Sprint
60 sec. Rest
5 sets
* Record distance.
Prep: 200 m – 400 m ascending pace run.
Goal: Maximum intensity, run as far as possible for each effort.
Back Squat (1-1-1-1-1)
* Project Running
Warm-up (No Measure)
Partially Loaded
5 Double DB Back Squats
EMOM 10 min.
* Use the heaviest set of DBs available or add reps as needed