Wednesday 08/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

First, Jog 100 m

Long Lunge Step + Hip Flexor Stretch + Groiner

Fast Walking Lunges

Facing Sideways Squat, Twist, Squat, Twist…

Bird PeckersLeap Frogs

Bootstrap Squats

1 Jumping Squat on the spot + 1 Broad Jump forward…

Finish with a 100-m Run

Hip Prep

8 Cossack Squats with light DB or KB + 10-sec. Pause at the end of each Squat (4 each side)

4 Squats with the same load + 10-sec. Pause at the bottom of each Squat

2-3 sets

Workout Prep

Warm-up (No Measure)

Review the movements one more time. Then, with their working weight, have them Hold for 15-30 sec. to get a feel for the loading. Adjust as needed.

RX: Metcon (AMRAP – Rounds and Reps)

10 Broad Jumps

20 Walking Lunges

1-min. KB Goblet Bottom-of-squat Hold (16/12 kg)

100-m Run

AMRAP 12 min.

FIT: Metcon (AMRAP – Rounds and Reps)

5 Squat Jumps

10 Walking Lunges

1-min. Squat Hold

100-m Run

AMRAP 12 min.

Cooldown

Warm-up (No Measure)

Project Recovery Session #8

200 m Active Jog

20 Barbell Wipers

10 Alt. Warrior Pose

200 m Single DB (light) Farmers Carry

1-2 Sets * tim permitting