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)