Sunday 09/27/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Work /:15 Rest

Kick-backs (https://youtu.be/EbllxEAyQ6M)

Single-leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) (right leg)

Renegade Row to Knee-to-chest (https://youtu.be/eYbwm5taBkg)

Single-leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) (left leg)

2 sets

(10 min.) Shoulder/Thoracic Prep

Under-the-body Thoracic Stretch (https://youtu.be/DFFnlbPB0tM)

Banded Shoulder Sequence (https://youtu.be/4tKsxsiT4Vc)

Thoracic Foam Roller Stretch + DB Overhead (https://youtu.be/3gTYINIwhfc)

* Spend as much time as you see fit for the athletes.

2 rounds

Workout Prep

Warm-up (No Measure)

HSW: Bear Crawl—Floor Pike Round-the-worlds—Wall Climb (https://youtu.be/UlIzMa6Eiz8)—Handstand Wall Assist Walk Drill (https://youtu.be/M9JKM24ny9s)—

Handstand Walk

Squat Snatch: Power Snatch—DB Sots Press (https://youtu.be/U0QSqA165s0)—OH Squat—DB Squat Snatch

With their workout weight and scaling options, perform:

15-ft. Handstand Walk

4 Devil’s Presses

4 DB Suitcase Deadlifts (each side)

8 Alt. DB Squat Snatches

4 DB Renegade Rows (each side)

Metcon (Time)

50-ft. Handstand Walk

25 Devil’s Presses (40/25 lb.)

25 DB Suitcase Deadlifts – each side

25 Alt. DB Squat Snatches

25 DB Renegade Rows – each side