Sunday 11/22/2020

22
Nov

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)