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.