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