Tuesday 4/28/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Min 1 and 2:

Partner 1 rows/runs 100 m while partner 2 performs bootstrap squats

(https://youtu.be/yhAUCGZnv3s)

Switch on the minute

Min 3 and 4:

Partner 1 rows/runs 100 m with while partner 2 performs 1 push-up + 2 shoulder taps. (https://youtu.be/a3zH2d2Hb7o)

Switch on the minute

Min 5 and 6:

Partner 1 rows/runs 100 m while partner 2 runs rotational planks

(https://youtu.be/mhfkHhNqLUI)

Switch on the minute

Min 7 and 8:

Partner 1 rows/runs 100 m while partner 2 performs 1 burpee + 1 jumping air squat

Switch on the minute

Workout Prep

Warm-up (No Measure)

Review the DB SDHP/good-mornings as needed.

With two dumbbells/markers positioned about 3-5 ft away from each other (closer if you like), have them jump over both back and forth for 10-15 reps.

Then, using their object height perform:

25/20 jumps
Fully Loaded

First, work up to a Max Seated Box Jump

2 x 3 reps – start low and add height on second set

2 x 2 reps – keep adding

As many sets of 1 rep as it takes to find a max.

Then, with their workout Box height perform;

25/20 box jumps

Metcon (No Measure)

Min 1: 16 SA DB SDHP

Min 2: 15 Object Jumps

Min 3: 10 Burpees

Min 4: Rest

5 Rounds
FULLY LOADED

Min 1: Row 15/10 Cal.

Min 2: 15 Box Jumps (24/20 in.)

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

UNLOADED

Min 1: 16 SA DB SDHP

Min 2: 15 Object Jumps

Min 3: 10 Burpees

Min 4: Rest

5 Rounds

Cooldown

Warm-up (No Measure)

2 min. Each side of ankle + foot stretches (https://youtu.be/vdrxpFkNa9g)

1- 2 min. Each side wall facing hip flexor stretch

(https://youtu.be/-XDaflfYM6k)

1 min. Alt. plane crash victim stretch

(https://youtu.be/5Djx2-hBnHU) – hold up to 5 sec each side.