Tuesday 5/5/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5-10 reps each offloor sequence
(https://youtu.be/pzfplMqFX6s) as a group.
Project Squat Better Session #5
20 sec. Squat hold/10 sec. Rest
4 rounds
20 sec. Jiu-Jitsu drill /10 sec. Rest
(https://youtu.be/zzzYSiSGAIM)
4 Rounds
20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds
Workout Prep
Warm-up (No Measure)
Using one dumbbell on their back, have them perform 10 reps on each leg.
Then, perform 5 reps each side with both dumbbells before starting their working sets.
Fully Loaded
With an empty Barbell have them perform 5 x reps on each leg.
12 Reps (6 each side)
1 round
8 Reps (4 each side)
2 Rounds
Unloaded
10-15 reps of regular hip extension (both feet on ground)
5-10 reps each side of single leg hip extension before starting their working sets.
With a jump rope/or jumping object, quickly have them perform:
20 singles
5 singles + 1 double under x 5
20 double unders
Or simply 20 jump-overs to prep
Then, perform the Tabata set.
Metcon (Weight)
Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest
3-5 Rounds
Optional Finisher
Tabata Double-unders
FULLY LOADED
Barbell Weighted Step-up
6 – 6 – 6
* Each side
Optional Finisher
Tabata Double-unders
UNLOADED
Min 1: 20 Single-leg Hip Extension (https://youtu.be/yMgi8X2Cdbk) (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest
3-5 Rounds
Optional Finisher
Tabata lateral jump-overs
