Sunday 11/29/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Perform a quick Tabata:

20 sec. Crazy Finnish Exercise (https://youtu.be/4yj-UXL06kI)

10 sec. Dead Bug (https://youtu.be/TsaGFE3XdqY)

8 rounds

Project Strongman Session #12

Re-test (Option 1)

As far as possible Yoke Carry in 1 min. (2 x BW)

** Use the load you used in Session #1.

Re-test (Option 2)

As far as possible Barbell Back-rack Carry in 1 min. (BW)

** Use the load you used in Session #1.

Social Distancing Option Test

5 reps Back Squats + Max Barbell Back-rack Hold (Men: Body weight/Women: 0.75 Body weight)

2-3 x 5 sets of that movement.

1. False-grip Hang

2. False-grip Pull-up

3. Strict Bar Muscle-up

10 MB Front Squats – do this as a class

2 Alt. TGUs – use workout load; modify after this round if needed

1 Muscle-up – or workout modification

10 Wall Balls – do this as a class

2 Alt. TGUs

1 Muscle-up

25 Wall Balls (20/14 lb.)

7 Bar Muscle-ups

5 Alt. KB TGUs

(16/12 kg)

AMRAP 15 min.

* Project Strongman
Partially Unloaded

25 Single DB Clusters (40/25 lb.)

10 Burpee Object Jumps

5 DB TGUs

AMRAP 15 min.