Monday 11/23/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rubber Band Game (https://youtu.be/qbCkq7zidSQ)

* Sub Canadian Ro Sham Bo (https://youtu.be/NuiVDy1rGaM) for an individual option.

For both options, use this complex between rounds to get some full ROM in:

1-2 x 10 Air Squats + 6 Sit-ups + 4 Push-ups

Workout Prep

Warm-up (No Measure)

With an empty Barbell or PVC, review the SDHP as:

Sumo Deadlift—High Pull—SDHP

Then, perform a few reps of the Wipers, reviewing scaling options.

Prep for the workout with:

10 Air Squats – fast but pretty

8 SDHPs

6 Wipers

* Use workout weight for both movements.

Project Strongman Session #10

Option 1

400 m Sled Drag for time

Option 2

400 m Heavy Object Carry

Social Distancing Option

5 min. Max Band March (https://youtu.be/sHCqY3JHMGA)

Metcon (AMRAP – Rounds and Reps)

21 Air Squats

15 SDHPs (95/65 lb.)

9 Alt. Barbell Wipers

AMRAP 12 min.

* Project Strongman
Partially Unloaded

21 Air Squats

18 DB Single-arm SDHPs (50/35 lb.) – 9 each side

9 Alt. Dumbbell Wipers

AMRAP 12 min.