Sunday 12/20/2020 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9

Jumping Lunges

12-9-6

Half Handstands (https://youtu.be/tK0LsT341MI) (or Plank Get-up Get-downs (https://youtu.be/hQC7NLnV–0))

Step-up and OH Carry Prep

30 sec. Box-facing Step-ups

10 sec. Rest

30 sec. Hanging Thoracic Partner Stretch (https://youtu.be/AszNbssLC9Q) (each) or Lying Overhead Dumbbell Reach (https://youtu.be/dlgNGVljnMY)

2 rounds

4 Lateral Step-ups (https://youtu.be/4O6pF0Wrd7A) – each side (opposite foot does not touch the Box)

50-m OH Carry (both hands on light DB)

2 rounds

4 Lateral Step-ups – each side (stand on the Box with both feet)

50-m Single-arm OH Carry (light DB)

2 rounds

Workout Prep

Warm-up (No Measure)

– Handstand Hold (QUICK SCALE: Walk up Wall or Plank Hold)

– Negative (QUICK SCALE: 5-sec. Lower in a Pike Push-up)

– Strict HSPU (QUICK SCALE: Attempts or Pike Push-ups in a down-dog position; drive head directly toward ground)

5-7 Strict HSPUs

6 Lateral DB Step-ups (each leg)

20-m DB OH Carry

2 rounds