Tuesday 10/20/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Perform 10 or so reps (holding for 3-5 sec.) of each position/movement of the Floor Sequence (https://youtu.be/pzfplMqFX6s).
Workout Prep
Warm-up (No Measure)
With a PVC, review the Cossack Squat and go through the standards you want them to hit.
Then, using a Barbell, review again until you are happy with how everyone is moving.
Have them work up to their workout weight with:
6 alternating reps (total)
3 sets
20-sec. L-sit (or scale)
4 Burpees Over the Barbell
20-sec. L-sit
2 Burpees Over the Barbell
Metcon (Time)
0-3 min. perform:
30 Forward-facing Burpees Over Barbell
3-6 min. perform:
40 BB Cossack Squats (https://youtu.be/UpWMXBopkdU) (75/55 lb.)
6-9 min. perform:
2-min. L-sit
9+ min. perform:
10 Burpees Over Barbell
10 BB Cossack Squats
3 rounds
* They have 3 min. to accumulate 2 min. in an L-sit
Partially Loaded
0-3 min. perform:
30 Forward-facing Burpees over DB
3-6 min. perform:
40 DB Cossack Squats (40/35 lb.) – Front Rack
6-9 min. perform:
2-min. L-sit – on object, or perform Plank Hold
9+ min. perform:
10 Burpees Over DB
10 DB Cossack Squats
3 rounds
* They have 3 min. to accumulate 2 min. in an L-sit/Plank
