Saturday 12/18/2021

18
Dec

Saturday 12/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a light (8-14 lb.) MB, perform:

Min. 1: 10 Front Squats

Min. 2: 5 Front Squats + 5 MB Cleans

Min. 3: 3 Front Squats + 3 MB Cleans + 3 Thrusters

Min. 4: 3 Front Squats + 3 MB Cleans + 3 Thrusters + Max Wall Balls in time remaining

Static Hold Practice

1 min. each Static Holds – rest 15 sec. after each effort.

Plank

Right Side Plank

Left Side Plank

Supine Plank

Hollow Rock

Workout Prep

Warm-up (No Measure)

6 Ring Pushouts

15-sec. Hold at top of Dip (QUICK SCALE: Keep one foot on ground)

6 Super Slow Negative Lowers

15-sec. Hold at bottom of Dip

2 rounds

DB Thruster Review and Workout Prep

5 DB Thrusters

5 Ring Dips

5 Wall Balls

12 Days of Mobility – Session #9

1 round Short Ninja Flow

2×5 Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Plane Crash Victims, 3 each side (dynamic)

7 Downward Dogs to Cobra and back

8 Lying ITWXY.

9 Sit-ups to Pike + 9 Sit-ups to Straddle

RX: Metcon (Time)

21 Wall Balls (20/14 lb.)

15 Ring Dips

9 DB Thrusters (50/35 lb.)

3 rounds

FIT: Metcon (Time)

21 Wall Balls

15 Box Dips

9 DB Thrusters (50/35 lb.)

3 rounds