Friday 11/13/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

50 Single-unders

1 min. Tricep Stretch Up/Down with Jump Rope, each side

40 Single-unders

30 sec. Double-foot Hops over Jump Rope: Hand Pivots over Jump Rope (https://youtu.be/-2vF-kto3t4)

30 Singles, Single + Double, Double-unders (or attempts)

30 sec. Around-the-world Pivots: Hand Pivots over Jump Rope (video above)

20 Double-unders

Workout Prep

Warm-up (No Measure)

Review the Thruster with a PVC or empty Barbell as:

Front Squat—Press in Squat Stance—Push Press in Squat Stance—Thruster

* Perform as many reps as needed until athletes are moving well.

Then, have them work up to their workout weight as:

9-6-3 Thrusters

* Add load each set.

With their workout weight and movement modifications, perform:

5 Thrusters

6 Jumping Lunges

20 Double-unders

Hops (Time)

100-75-50-25

Double-unders

10-15-20-25

Thrusters (115/75 lb.)

Jumping Lunges

* August 2019
Partially Loaded

100-75-50-25

Double-unders

10-15-20-25

DB Thrusters (50/35 lb.)

Jumping Lunges