Sunday 12/06/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Lower Body Warm-up
Spend 1 min. per movement. Allow athletes to move through at a comfortable pace.
Wall Calf Stretch (https://youtu.be/7I3veKLIrnk) (30 sec. per side)
Inchworm to Zombie Pull (https://youtu.be/v1KWhLJWxcA)
Hands from floor to Jumping Jack touch the ground (https://youtu.be/8IwerdnFJ0g)
DB Stiff Leg Deadlifts (https://youtu.be/kIkXwgxPhjY) (use a light DB or bodyweight)
Jefferson Curls (https://youtu.be/C-N_8sMYP2A) (use a light DB or bodyweight)
Flight Simulator
Unbroken Double-unders or Single-unders
10-20-30-40-50-40-30-20-10
Triple-under option (only for your Double-under ninjas)
5-10-15-20-25-20-15-10-5
Workout Prep
Warm-up (No Measure)
Review the DB Snatch
Deadlift—Deadlift Shrug—High Pull—Hang Snatch—DB Snatch
8/6-cal. Bike
8 DB Snatches
8 Lateral DB Jump-overs
3 sets – Rest 1 min. between sets
Metcon (AMRAP – Rounds and Reps)
12/8-cal. Bike
12 Alt. DB Power Snatches (40/25 lb.)
12 Lateral DB Jump-overs
AMRAP 10 min.
* Sub Step-ups for Bike
Partially Loaded
30 Step-ups (no load)
12 Alt. DB Power Snatches (40/25 lb.)
12 Lateral DB Jump-overs
AMRAP 10 min.
