10
Oct
Sunday 10/11/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Hula Hoop Plate Jump Ro Sham Bo Game (https://youtu.be/ZHw3qpLjdR0)
The losing penalty should be a workout-specific movement
Workout Prep
Warm-up (No Measure)
Review Plate Ground-to-overheads and Box Jumps
Have all athletes perform:
10 Good Mornings
10 Russian Twists
10 Box Jumps
10 Ground-to-overheads
10 OH Sit-ups
Metcon (AMRAP – Rounds and Reps)
10-20-30-40-50…
Plate Good Mornings (25/15 lb.)
Plate Russian Twists
Box Jumps (24/20 in.)
Plate Ground-to-overheads
Plate OH Sit-ups
As far as possible in 30 min.
Partially Loaded
10-20-30-40-50…
DB Good Mornings (40/25 lb.)
Plate Russian Twists
Object Jumps
DB Ground-to-overheads (double hand, single DB)
DB Sit-ups
As far as possible in 30 min.