Saturday 11/27/2021

27
Nov

Saturday 11/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Spicy Hip Warm-up

10 Sit-up to Pike

1 min. Front-rack PVC Stretch

10 Sit-up to Straddle

10 Deadlifts

10 V-ups

2 rounds

Project Agility Session #12

Drills and sprinting

Warm-up

Ladder drills, 2-3 times per drill (draw a ladder with chalk on the mat if you don’t have one)

Drills

Then, perform the following drills 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.

Figure 8 to Sprint Drill (video under 4. Dot drills)

5-10-5 Shuttle to Sprint Drill (1st drill) – The addition to this drill is that on number 3, the athlete Sprints off for a further 30-50 ft.

Workout Prep

Warm-up (No Measure)

Review Hang Power Clean + Hang Squat Clean + Front Squat

Find a Heavy Complex

Work up to a heavy single of: 3 HPCs + 2 HSCs + 1 Front Squat

RX: Metcon (AMRAP – Rounds and Reps)

3 Hang Power Cleans (115/75 lb.)

2 Hang Squat Cleans

1 Front Squat

9 Toes-to-bars

AMRAP 8 min.

* Work up to a heavy complex first:

3 HPCs + 2 HSCs + 1 Front Squat

FIT: Metcon (AMRAP – Rounds and Reps)

3 Hang Power Cleans

2 Hang Squat Cleans

1 Front Squat

10 DB Heel Taps

AMRAP 8 min.

* Work up to a heavy complex first:

3 HPCs + 2 HSCs + 1 Front Squat