Sunday 11/22/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Bear Crawl + Backward Bear Crawl + 5 Downward Dog into Cobra (https://youtu.be/RKuuNkajc40)
10 Wall Slides (https://youtu.be/TVVW8SIA-XI) + 30 sec. Wall-facing Stretch + 5 Handstand Kick-up/downs (hold 3 sec.)
* Scale to Plank Get Down-Ups (https://youtu.be/hQC7NLnV–0)
Crab Walk + 10 Single-Leg Hip Raises in Supine Plank (https://youtu.be/yMgi8X2Cdbk)(each side)
2 -3 rounds (time permitting)
Workout Prep
Warm-up (No Measure)
Briefly review the KB/DB Russian Swing as:
Deadlift—Russian Swing
10 Pass-throughs
100-m Farmers Carry
10 Russian Swings
Metcon (Time)
400-m KB Farmers Carry (24/16 kg) – double
25 Parallette Pass-throughs
3 rounds
* Every time you put the KBs
down, perform 10 KB Russian Swings before going again
* Sub 50/35 lb. Dumbbells
Partially Loaded
400-m DB Farmers Carry (50/35 lb.)
25 Object Pass-throughs or Kick-backs
3 rounds
* Every time you put the DBs
down, perform 10 DB Russian Swings before going again
Cooldown
Warm-up (No Measure)
2+ min. Lying DB Overhead Extension (or use MB to lie over for additional torque)
2+ min. Flexi Shoulder Stretch (https://youtu.be/eGYMsPWnWBo)
2+ min. Forearm and Wrist Stretches (https://youtu.be/mh7iRo-O9aU)