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