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