Wednesday 5/13/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x 20 m shuttle runs

Every 2 shuttle runs (there and back) perform these movements in this order.

– 6 Up and over the fence + 1 air squat(alternate directions – left/right)

– 12 On the spot high knees

– 6 Strict sit-ups

– 6 Plank shoulder-taps (https://youtu.be/a3zH2d2Hb7o)

6 reps at each position of Jami squat drill

(https://youtu.be/w1INmNT3_2I)

6 warrior pose

(https://youtu.be/z3OUIzprKfE) 3 each side (hold 5 sec. each rep)

Round-the-room tall duck walks

(https://youtu.be/7FznovMgLZ8)

6 Good mornings to squat

(https://youtu.be/39tFBLwX1PY)

2 rounds

Workout Prep

Warm-up (No Measure)

With a PVC or empty barbell/single DB/air squat:

5 Front squats + 3 sec. pause at the bottom

5 Front squats with a 5 sec. lower (count 5 sec. to get to the bottom)

2 Front Squats with a 5 sec. lower + 3 front squats with a 3 sec. pause at the bottom + 4 front squats

20 double-unders/toe-taps

3 rounds

Metcon (Time)

30 DB Front Squat (50/35 lb.)

200 m Run

50 Double-unders

perform 1 round every 5 min.

3 rounds
FULLY LOADED

30 Front Squat (115/75 lb.)

200 m Run

50 Double-unders

perform 1 round every 5 min.

3 rounds

UNLOADED

40 Air Squats

200 m Run

60 Object Toe-taps (https://youtu.be/ZlyppaOVyhQ)

perform 1 round every 5 min.

3 rounds