Wednesday 10/28/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Opposite Tabata (10 sec. on/20 sec. off)

Mountain Climbers

Handstand Hold

4 rounds each (total 8 rounds)

rest. Repeat 3 more times.

Project Running Session #12

Sustained Interval

15-min. Run

* Record Distance

Goal: Maintain moderate, consistent pace for the full 15 min., ideally > 2k.

Prep: Run 200-400 m ascending pace.

* Compare to Session #5 distance.

Workout Prep

Warm-up (No Measure)

Arm Swings — forward/backward

Then, with light Plates:

10 Arm Lifts (https://youtu.be/pGcjOLeR8Ew) — side and forward (10 each position)

10 Standing External/Internal Rotations (https://youtu.be/R2hskt1c2tI)

1-2 Rotations of Standing ITWXYZ with Plates

5-10 reps of each:

Pike—Box Pike (knees)—Box Pike (feet)—Kipping—Strict—Deficit—Parallettes

Metcon (Time)

21-15-9

Deficit HSPUs

Alt. DB Power Snatches (50/35 lb.)

* Project Running

Cooldown

Warm-up (No Measure)

1-2 min. Slow Down Dog into Cobra (https://youtu.be/RKuuNkajc40) + Child’s Pose = restorative shoulder movement

1-2 min. Back Bridges Up and Down (https://youtu.be/08El9A8rRLw). Or, stretch over a Med Ball as a scaled version