Tuesday 11/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Bike Warm-up

In a team of 2, complete:

M/M: 100 cal.

F/F: 70 cal.

M/F: 85 cal.

* Partners must switch every 30 sec.

Project Agility Session #4

Drills and Sprinting

Warm-up

Ladder drills, 2-3 times per drill

Drills

Then, perform the following drills 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.

Figure 8 to Sprint Drill (video under 4. Dot drills)

5-10-5 Shuttle to Sprint Drill (1st drill)

Workout Prep

Warm-up (No Measure)

Review the movements with a light Plate:

Fast Feet

Jump over the Plate

Squats

Lunges

10/7-cal. Bike

10 Plate Jumps + 10 Lunges

RX: Metcon (Time)

60/42-cal. Air Bike

Then:

10 Lateral Plate Jump-overs (25/15 lb.)*

10 Plate Lunges

10 rounds

* There and back = 1 rep

FIT: Metcon (Time)

48/32-cal. Air Bike

Then:

10 Lateral Plate Jump-overs *

10 Plate Lunges

10 rounds

* There and back = 1 rep

Cooldown

Warm-up (No Measure)

Bike at a conversational pace to flush out the legs