Wednesday 06/16/2021

15
Jun

Wednesday 06/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

perform a total of 10 x 20-m Shuttle Runs. Every 2 Shuttle Runs

– 6 Up-and-over-the-fence + 1 Air Squat (alternate directions – left/right)

– 12 On-the-spot High Knees

– 6 Strict Sit-ups

– 6 Supermans (opposite hand to leg off the ground at once, pause for 1 sec., then switch) – 3 each side

Squat and Jumping Prep

Darren Spicy Hip Drill

Wall-facing Hip Flexor Stretch and Calf Stretch

Lying Leg Throws – in partners

Workout Prep

Warm-up (No Measure)

Front Squat Review and Prep

As a group, with a PVC or empty Barbell, perform:

5 Front Squats + 3-sec. Pause at the bottom

5 Front Squats with a 5-sec. Lower

Then, on their own, perform:

2 Front Squats with a 5-sec. Lower + 3 Front Squats with a 3-sec. Pause at the bottom + 4 Front Squats

3 rounds

RX: Metcon (Time)

35 Front Squats (95/65 lb.)

200-m Run with MB (20/14 lb.)

60 Double-unders

Perform 1 round every 5 min.

3 rounds

FIT: Metcon (Time)

25 Front Squats

200-m Run with MB (20/14 lb.)

70 Single-unders

Perform 1 round every 5 min.

3 rounds
Partially Loaded

35 DB Front Squats (40/25 lb.)

200-m Run with MB (20/14 lb.)

60 Double-unders

Perform 1 round every 5 min.

3 rounds

Cooldown

Warm-up (No Measure)

For those who performed yesterday’s workout, have them roll out their IT bands and quads with a Foam Roller. Then, perform KB Hip Mash.