Thursday 11/19/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a Jump Rope:

40 Single Jumps

40 Scissor Jumps

40 Out-and-in Jumps

40 180-degree Turn Jumps

Then, if needed, quickly review the Double-under and perform:

20 Double-unders – or attempts

20 Double-unders with 5 Single-unders every 2 DUs – this is challenging!

20 Double-unders – as quickly as possible! What happens to people’s rhythm?!

Hip/Shoulder Prep

30 Air Squats – as a group

20 Cossack Squats (https://youtu.be/UpWMXBopkdU)

10 Wall Squats or Pole Squats (https://youtu.be/jkD3WonJzxo) – slow and controlled

2 min. Hip/Shoulder Pole Stretch (https://youtu.be/AITFkbjwE74) (1 min. each side)

10 x Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q)

5 x Kick up to Handstand Hold (3-5 sec.) – scale to attempts or Wall Walks

2 x Max Handstand Hold attempt (1 min. max) – scale UP to Wall-facing or freestanding

Workout Prep

Warm-up (No Measure)

4 x Negative Lowers – use 1-2 AbMats for support

4 x Strict HSPUs – scale to using the Box/Pike

8 x Cherry Pickers (https://youtu.be/BFx1wVu5Frc)– scale with Box/Pike

2-3 rounds

* Rest as needed between rounds. Aim for unbroken HSPUs and Cherry Pickers.

Prep for the Workout

Using their DB load, have them perform:

10 Front Squats – 5 reps with the DB on each side

Using their HSPU modification, have them perform a set of 2-4 reps.

Metcon (AMRAP – Reps)

24 Double-unders

12 SA DB Front Squats – R (50/35 lb.)

12 Strict HSPUs

12 SA DB Front Squats – L

24 Double-unders

Perform 1 round every 4 min.

5 rounds

* R and L are referring to the shoulder the DB is resting on

* Scale to 10 Strict or 12 Kipping HSPUs