Saturday 12/19/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Complete (in any order):
500-m Row
20 PVC Overhead Squats
20 Cuban Presses (https://youtu.be/a_HaDGJOly0)
10 Shoulder Rolls in bottom of Squat
250-m Row
20 PVC Back Squats
10 PVC Round-the-worlds
10 Behind-the-back PVC Lifts (https://youtu.be/jRxo94EuH7E) (Hold 3 sec. each rep)
100-m Row
1 min. Front-rack Stretch, each side
1 min. Flag Pole Stretch (https://youtu.be/0RFxLgdCG34)
1 min. Tricep Stretch Pull-down/up with PVC (https://youtu.be/SIGGJ2C1CnQ), each side
Workout Prep
Warm-up (No Measure)
With an empty Barbell, go over anything you feel like your athletes need to work on with the Overhead Squat that was missed in the warm-up.
Then, have them REALLY warm up the movement with a lot of reps at light loads, then heavier loads.
2 x 10 reps with empty Barbell
2 x 5 reps – add load (same load for both sets)
2 x 3 reps – add load (same load for both sets)
2 x 3 reps – second set should be their workout load
What Just Happened? (Time)
Row 500 m
7 OH Squats (165/115 lb.)
Rest 3 min.
4 rounds
Partially Loaded
Run 400 m
10 SA DB OH Squats (40/25 lb.)
Rest 3 min.
4 rounds
* 5 each side