Wednesday 6/24/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 10 Alternating
Partner 1: 45 sec. Running Drill
Partner 2: 45 sec. Slam Ball or DB Slam (https://youtu.be/TD533_RgwQU) Movement
*5 rounds each
Running/slam ball movements pe round:
Round 1 – shuttle runs & slam ball deadlifts
Round 2 – backwards running & slam ball goblet squats
Round 3 – side shuffle & slam ball presses
Round 4 – high knees & slam balls
Round 5 – butt kickers & slam balls
(5 min.) Quick Mobility
3 reps each side – SSupine bridge w. reach (https://youtu.be/d6WMq_zPAWY) (10 sec hold at each side)
6 Down dog to cobra (https://youtu.be/RKuuNkajc40)
6 reps – lying wall hands to toes (https://youtu.be/vq2YBQmbQDo)
2 rounds
Workout Prep
Warm-up (No Measure)
Everyone together:
30 sec. Superman hold
30 sec. Deadbugs (https://youtu.be/TsaGFE3XdqY)
Together or two groups:
10 reps Back extension OR Jefferson curl (https://youtu.be/C-N_8sMYP2A) (if no GHDs)
10-20 reps Heel touches (https://youtu.be/jLN3LbDai1U) (use crack in the floor)
10 reps hip extension OR plate good mornings (if no GHDs)
10 reps GHD sit ups (limited or full ROM)
10 reps of each movement
Mb sit-up to throw/Db sit-up + press/Sit-up
Kb swing/DB swing/good-mornings
Metcon (AMRAP – Reps)
200-m Run
with what time is remaining of
3 min. perform AMRAP Mb Sit-up + Throw to wall
rest 1 min.
2 rounds
400-m Run
with what time is remaining of 4 min.
perform AMRAP Kb Swings
rest 1 min.
2 rounds
PARTIALLY LOADED
200-m Run
with what time is remaining of
3 min. perform AMRAP 10 Sit-up + 5 DB Seated Press
rest 1 min.
2 rounds
400-m Run
with what time is remaining of 4 min.
perform AMRAP Db Swings
rest 1 min.
2 rounds
UNLOADED
200-m Run
with what time is remaining of
3 min. perform AMRAP Sit-ups
rest 1 min.
2 rounds
400-m Run
with what time is remaining of 4 min.
perform AMRAP Good-mornings
rest 1 min.
2 rounds