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