Wednesday 10/07/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
* Let athletes move through each movement for ~:30 sec.
Toe Walks and Heel Walks (https://youtu.be/5PorgUH_1Bc)
Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q)
Single-leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) (use light KB)
Butt Kickers
High Knees
Scap Push-up Plank Hold (https://youtu.be/0P8Q1hT5LyY)
KB Deadlifts
Run in place
Push-ups
Russian KB Swings
Review American KB Swing
Project Running Session #3
Descending Efforts
800-m Run
Rest 2 min.
400-m Run
Rest 1 min.
200-m Run
* Record time for each effort.
Prep: 200 m – 400 m ascending pace run.
Goal: 800 m at 70 percent effort, 400 m at 80 percent effort (this is roughly workout pace), 200 m at 90 percent effort (whatever is left in the tank).
Workout Prep
Warm-up (No Measure)
Review Ring Dip and Prep for Workout
Static Hold at top and bottom of Ring Dip—Negative—Jumping—Ring Dip
Have athletes perform 30 sec. of each movement with workout modifications.
Metcon (No Measure)
First Minute: Run 200 m
Second Minute: 12 Ring Dips
Third Minute: 20 KB Swings (24/16 kg)
Fourth Minute: Rest
4 rounds
* Project Running
Partially Loaded
First Minute: Run 200 m
Second Minute: 12 Object Dips
Third Minute: 20 DB Swings (50/35 lb.)
Fourth Minute: Rest
4 rounds
Cooldown
Warm-up (No Measure)
1-2 min. Seated Dynamic Hamstring Stretch (https://youtu.be/o5YmkazdJzg) (each side)