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
