Saturday 11/21/2020

21
Nov

Saturday 11/21/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1: 250-m Row – moderate pace

P2: Bootstrap Squat Stretch (https://youtu.be/yhAUCGZnv3s)

Switch

P1: 250-m Row – increase pace

P2: Inchworm to Push-up

Switch

P1: 250-m Row – fast pace

P2: Slam-ball Squat – Squat holding a Slam Ball anyhow

Switch

10 x Hip Flow #2 (https://youtu.be/JxGZbylezcA)

Workout Prep

Warm-up (No Measure)

perform a few each of:

Back Squat Jumps

Pause Back Squats

Then, have them work up to their workout weight in 3-4 sets of 5.

With their workout load for their Slam Ball (or DB Slam), have them perform:

5-5-5

Slam Balls

Metcon (AMRAP – Reps)

Minute 1:

5 Back Squats (185/135 lb.)

Minute 2:

Row 250 m

Minute 3:

15 Slam Balls (25/15 lb.)

5 rounds
Partially Loaded

Minute 1:

10 DB Back Squats (50/35 lb.)

Minute 2:

16 DB Bent-over Rows – 8 each side

Minute 3:

15 DB Slams

5 rounds

Cooldown

Warm-up (No Measure)

1 min. Partner Hip/Back Stretch (https://youtu.be/k2y1mmIFt1E), each

1 min. Partner Hamstring Stretch (https://youtu.be/e9H_IbThQmo), each