Saturday 11/14/2020

14
Nov

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.