Friday 11/19/2021
Silver Creek Crossfit – CrossFit
Warm-up
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.
Drills
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
Cooldown
Warm-up (No Measure)
Wall-facing Hip Flexor Stretch