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.