Monday 12/20/2021

20
Dec

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