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)