Wednesday 08/19/20

17
Aug

Wednesday 08/19/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Run Warm-up

Using 20-30-m Shuttle Runs, have athletes Run 1 Shuttle in the first 30 sec. Add 1 more Shuttle Run each 30 sec. Keep going until most people start missing the time. This usually happens around 6+.

Then, have everyone complete a 400-m Carry with a light-to-moderate set of Dumbbells.

100 m with one Db in Front Rack + one Overhead. – start with right overhead.

100 m with opposite Overhead and in Front Rack

100 m Farmers Carry

100 m Both in Front Rack

Pull-up

21-15-9

Chest-to-bar Pull-ups

30 sec. Bar Hang

– Goal time is 5-7 min.

Midline Madness

42-30-18

Mb Russian Twists

30 sec. Plank Hold

– Goal time is 5-7 min.

Workout Prep

Warm-up (No Measure)

Rope Climb Prep

Spend this time getting some practice in. Review the two types below, then have people attempt at least 3-4 reps of whichever progression they feel comfortable with.

Russian Wrap – https://www.youtube.com/watch?v=WK1wsLVTTtw

Spanish Wrap – https://www.youtube.com/watch?v=XGsczi09G9g

Then, have them Run a 100-m effort at 80 percent to get their heart rate up and put them in the mindset to Run fast!

Metcon (AMRAP – Rounds)

1 Rope Climb

100-m Run

AMRAP 10 min.

* Project Pull-up/Midline Madness
Partially Loaded

2 Woman-makers (https://youtu.be/owsRqLpSlRo)

100-m Run

AMRAP 8 min.

Cooldown

Warm-up (No Measure)

1 min. each side Over-the-side Box Stretch (https://youtu.be/fQlPWdO76r0)

With time remaining, hold a Quad Stretch with Hip Lift. (https://youtu.be/NDi1_YvWSPM)