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 Good-mornings

rest 1 min.

2 rounds