Tuesday 10/13/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
P1: Run 100 m
P2: Alt. Arm KB Single-arm Presses
P1: High Knees (across gym floor and back) + Run backward 100 m
P2: 5 KB Deadlifts + 5 Russian KB Swings
P1: Butt-kickers (across gym floor and back) + Run 100 m
P2: Alt. Arm KB Single-arm Thrusters
Project Running Session #6
Fast Twitch
10 x 50 m Track Start Efforts
Walk back as recovery
Prep: 5 x 60-100-m efforts, ascending in pace. Start at 70 percent and work up to a 90 percent intensity for the last 2 efforts.
Goal: Get moving as quickly as possible from a crouched position.
Workout Prep
Warm-up (No Measure)
10 Good Mornings to Back Squat (https://youtu.be/39tFBLwX1PY)
10 BTN Snatch Presses (in bottom of Squat position)
10-sec. Flagpole Stretch (https://youtu.be/0RFxLgdCG34)
5 Snatch-grip Deadlifts
5 Hang Power Snatches
5 Squat Snatches
5 OHS
With a Barbell:
3 x 5-7 OHS (increase load each round until workout weight is achieved)
Then:
3 Pull-ups
6 Push-ups
9 Air Squats
5 OHS
5 KB Swings
5 Pull-ups
Lady Mashup (Time)
3 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds of Nancy:
400-m Run
15 OH Squats (95/65 lb.)
1 round of Eva:
800-m Run
30 KB Swings (32/24 kg)
30 Pull-ups
* Project Running
Partially Loaded
3 rounds:
8 Chainsaws (4 each side)
10 Push-ups
15 Air Squats
2 rounds of Nancy:
400-m Run
15 DB OH Squats (switch sides as needed)
1 round:
800-m Run
30 DB Swings (50/35 lb.)
40 Chainsaws (20 each side)