Wednesday 04/01/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Jumping jack game to get warm

Push-up Program Day 5:

Shoulder Stability

10 Plank Shoulder Tap + Push-up

Every 90 seconds for 9 min (6 sets)

1 Plank Shoulder Tap each hand + 1 Push-up = 1 rep.

Goal is to finish work in 30-45 seconds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

Barbell/DB movements as:

10 Stationary step-ups – no load

10 Reverse Lunges – empty barbell/Db

10 Step-ups – empty barbell/Db

100 m Carry – empty barbell/Db

6 Step-ups

100 m Carry – on back

100 m Carry – Overhead

Unloaded

20 Mountain climbers

10 Stationary step-ups

10 Walking lunges

10 Step-ups

20 Mountain climbers

Metcon (Time)

20 DB Step-ups (one Db on back) (50/35 lb.)

200 m DB Carry (one anyhow)

20 Walking lunges

200 m Oh DB Carry

30 Air Squat

2 Rounds

Cooldown

Warm-up (No Measure)

1-2 min. Hold Quad Stretch + Hip Lift (go back and forth)

1-2 min. Frog Pose + Quad rockers (go back and forth)