Saturday 12/26/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty (still in partners)

Tabata Air Squats/Handstand-hold Competition

See who can get the most Air Squats in 20 sec., and Hold for all 20-sec. efforts on the Handstand.

Alternate Air Squats and Handstand Holds for a total of 8 rounds (4 each).

* Use a challenging Handstand-hold position that they are not sure they can Hold for 4 x 20 sec.

Partner Mobility (1+ min. each) – turn these into individual stretches if needed.

Lying Shoulder Extension Stretch (https://youtu.be/OhNk0_vrnAw)

PNF Hamstring Stretches (https://youtu.be/e9H_IbThQmo)

Partner Wall Slides (https://youtu.be/OaZmOvuuhyQ)

Workout Prep

Warm-up (No Measure)

With a DB one lighter than workout weight, review the DB Snatch and SDHP as a group:

Deadlift—High Pull—Hang Power Snatch

Sumo Deadlift—High Pull—SDHP

20-40-m Bear Crawl

6 Alt. DB Power Snatches

4 x Shuttle Sprints

6 DB SDHP (each side)

2 rounds

* Use workout weight.

Metcon (Time)

Partner Tabata-ish Workout

Bear Crawl

DB Hang Power Snatches (50/35 lb.)

Shuttle Sprints

DB Sumo Deadlift High Pulls (https://youtu.be/d2GIF9k3_tU)
Partially Loaded

Turn into an individual workout and perform as a regular Tabata protocol for each movement