Sunday 11/21/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
40 Mountain Climbers
10 Squat to Jumps
10 Jumping Pull-ups
20 Mountain Climbers
10 Half Handstands on the spot
10 Jumping Pull-ups
10 Mountain Climbers
Project Agility Session #9
Cone Drills
Ladder drills, 2-3 times per drill (draw a ladder with chalk on the mat if you don’t have one)
* Use this sheet as a guide for which drills to use.
Then, perform the following drills 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.
Figure 8 Drill
W Drill (4th drill)
Workout Prep
Warm-up (No Measure)
Minute 1: 1 Rope Climb
Minute 2: 20 Cherry Pickers
Minute 3: 1 Rope Climb
Minute 4: 30 sec. Freestanding Handstand practice
Minute 5: 1 Rope Climb
Minute 6: 50-ft. Handstand Walk
RX: Metcon (Time)
20 Rope Climbs
Every 2 min. perform 50-ft.
Handstand Walk
FIT: Metcon (Time)
20 Seated Rope Climbs
Every 2 min. perform 50-ft.
Bear Crawl
Cooldown
Warm-up (No Measure)
Air Bike or Rower