Monday 12/20/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Start out with Single-unders to get warm; play around with various positions of the feet
Jami Squat Drill
(10-15 min.) 12 Days of Mobility – Session #10
1 round Short Ninja Flow
2×5 Wall Slides
3 min. Back Bridge, accumulated
4 Shoulder Shrugs in Handstand Hold
5 reps Spicy Hip Stretch, each side
6 Plane Crash Victims, 3 each side (dynamic)
7 Downward Dogs to Cobra and back
8 Lying ITWXY.
9 Sit-ups to Pike + 9 Sit-ups to Straddle
10 Standing Shoulder Internal/External Rotations.
Workout Prep
Warm-up (No Measure)
Review Movements and Prep for Workout
10 PVC Round-the-worlds (5 each way)
10 Behind-the-neck Presses
5 Overhead Squats + 3 Sots Presses at the bottom of each Squat
5 Overhead Squats with switched grip
5 Overhead Squats
5 OH Squats with empty Barbell
5 Slam Balls – use workout weight
5 OH Squats with added weight
5 Slam Balls
5 OH Squats with workout weight
RX: Metcon (Time)
100 Double-unders
75 Slam Balls (20/10 lb.)
50 OH Squats (115/75 lb.)
25 Handstand Push-ups
FIT: Metcon (Time)
150 Single-unders
60 Slam Balls
40 OH Squats
20 Pike Push-ups