Saturday 12/19/2020

19
Dec

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