Tuesday 6/23/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Moving – Sub for 200 m run. With no partner, alternate movements, perform 20 reps of each movement after the runs.
Either on the rower, or assault bike – in partners perform in a ‘I go, you go’ fashion;
Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 1 air squat
Switch
Partner 1: Row/bike 15 cals
Partner 2: Every time they perform a calorie, they perform 4 mountain climbers (2 each side)
Switch
1-2 rounds
Handstand Stability
10 SShoulder shrugs in handstand hold (https://youtu.be/BNCkoAwqLlw)
20 Alt. Hand Releases in Handstand
Rest
3 Rounds
Workout Prep
Warm-up (No Measure)
Everyone
With a PVC/stick, as a group, perform 10 or so reps of each movement;
Shoulder rolls
Behind the neck press
OH squats
Sots press (https://youtu.be/U0QSqA165s0)
OH squats with supine grip
Jefferson curl (https://youtu.be/C-N_8sMYP2A)
Then, with an empty barbell/dumbbell, perform 5 or so reps of each;
Behind the neck press
OH squats
Sots press
OH squats
Behind the neck push press/push jerk
Fully Loaded
Then, prep for their lifting sets with;
8 reps
7 reps
6 reps
2 x 5 reps
Partially Loaded
5 Front squats + 5 overhead squats – right arm
Rest
5 Front squats + 5 overhead squats – left arm
2 sets.
Unloaded
4 Negative strict lowers – scale to pike position
4 Kipping hspu – scale to easier pike position
4 Strict hspu – scale to workout modification
4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos above)
4 Pistols using their chosen modification
Overhead Squat (5-3-3-1-1-1)
PARTIALLY LOADED
SA DB. OH Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest 5 Sets
UNLOADED
30 sec. Strict HSPU
30 sec. Handstand Hold
30 sec. Rest 30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest