Saturday 11/07/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with “Belly-Back-Bridge” Drill

Have everyone start by performing Jumping Jacks (Star Jumps) continuously. Then, on the coach’s call of either “belly,”

– Belly = Superman position on front

– Back = Hollow Rock or scaled version

– Bridge = The position you would hold similar to a Down Dog

(10 min.) Posterior Chain Activation

1 min. per leg Banded Leg Stretches (https://youtu.be/WBBdZ7xGKWU)

50-ft. Front-rack SA KB Carry + 50-ft. Front-rack SA KB Carry

12 Banded Good Mornings (https://youtu.be/gPBVKQb9L5o)

Rest as needed

3 rounds

Workout Prep

Warm-up (No Measure)

Review the KB Swing and GHD Sit-up

KB Swing: 8 Deadlifts + 8 Russian Swings + 8 American Swings

2-3 sets

GHD: 10-sec. Hold at or above parallel + 5 Half-ROM GHD Sit-ups + 5 Full-ROM GHD Sit-ups

GHD scale: 5 slow AbMat Sit-ups (3-sec. negative) + 5 Sit-ups + 5 Weighted Sit-ups

2-3 sets

10 KB Swings

10 Sit-ups

50-m Carry

2-3 sets

Metcon (Time)

20 KB Swings (24/16 kg)

15 GHD Sit-ups

100-m Front-rack SA KB Carry

4 rounds
20 DB Swings (50/35 lb.)

15 V-ups

100-m Front-rack SA DB Carry

4 rounds