Saturday 11/14/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 sets – 1-min. stations:
IT Band Rollout
Thoracic Foam Roller Stretch (https://youtu.be/3gTYINIwhfc)
Pigeon Stretch Plus Lacrosse Ball (https://youtu.be/rCPetaYmReg)
Calf Rollout
Hip Flexor Origin Trigger Point (https://youtu.be/tW2Z-y3NvhA)
10 Box Step-ups (each leg)
10 Single-leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) (each leg)
10 Kick-backs (https://youtu.be/EbllxEAyQ6M)
10 Bent-over Rows
3 sets
Workout Prep
Warm-up (No Measure)
EMOM 3 min.:
Min. 1: 5 DB Burpees
Min. 2: 10 DB Chainsaws
Min. 3: 6 Box Jump-overs
* All athletes should have 20 sec. of rest before the next minute.
Project Strongman #6
50 m Arm Over Arm Pull (http://theworldsstrongestman.com/events/arm-over-arm-pull/) for time
Social Distancing Option
3 x 30 Plank DB Under the body pass throughs (https://youtu.be/hBgMaotGYyo)
Metcon (AMRAP – Reps)
8 DB Burpees (40/25 lb.)
EMOM 5 min.
Rest 1 min.
14 DB Chainsaws – 7 each side
EMOM 5 min.
Rest 1 min.
8 Box Jump-overs (24/20 in.)
EMOM 5 min.
* Project Strongman Session #6
Partially Loaded
8 DB Burpees (40/25 lb.)
EMOM 5 min.
Rest 1 min. 14 DB Chainsaws – 8 each side
EMOM 5 min.
Rest 1 min. 8 Object-overs
EMOM 5 min.