Tuesday 10/06/2020

4
Oct

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