Friday 11/19/2021


Friday 11/19/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

B Plank Game

Project Agility Session #8

Drills and sprinting

Ladder drills, 2-3 times per drill (draw a ladder with chalk on the mat if you don’t have one)

* Use this sheet as a guide for which drills to use.


Then, perform the following drills 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.

Figure 8 to Sprint Drill (video under 4. Dot drills)

5-10-5 Shuttle to Sprint Drill (1st drill) – The addition to this drill is that on number 3, the athlete sprints off for a further 30-50 ft.

Workout Prep

Warm-up (No Measure)

Reverse Lunge—Foot Support Behind the Ankle—Assisted Pistol (Holding onto a Pole)—Pistol—Weighted Pistol

10 KB Swings

5 Weighted Pistols

100-m Row

3 sets

RX: Metcon (Time)

100 KB Swings (24/16 kg)

50 KB Plank Taps

25 Alt. KB Pistols

1k Row

FIT: Metcon (Time)

80 KB Swings

40 KB Plank Taps

20 Reverse Elevated Lunges

1k Row


Warm-up (No Measure)

Wall-facing Hip Flexor Stretch