Thursday 12/10/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Squat/Shoulder Prep

Break into 4 stations and rotate every 2-3 min.:

1. Pole Squat Hold (https://youtu.be/mbiSzEFOaFk)

2. Plate OH Carry (light)

3. Wall-facing Stretch (https://youtu.be/oKuFQgv8t6o)

4. 10 PVC Pass Throughs + 10 Behind-the-Back PVC lifts (https://youtu.be/jRxo94EuH7E) + 10 Flagpole Stretch (https://youtu.be/0RFxLgdCG34)

With a light plate, perform:

20 Air Squats

10 Standing Plate Steering Wheel (https://youtu.be/DDVaUCvF110) (5 clockwise/5 counter-clockwise)

20 Plate Ground-to-overheads

10 Bottom-of-the-squat Plate Steering Wheel (5 clockwise/5 counter-clockwise)

2 rounds

Workout Prep

Warm-up (No Measure)

8 Thrusters

15-sec. Barbell Hold Overhead

8 Front Squats

15-sec. Barbell Hold Bottom Squat

2 sets

12 Days of Mobility – Day 5

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)

5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side

Metcon (Time)

12 Thrusters (75/55 lb.)

30-sec. Barbell Hold Overhead

12 Front Squats

30-sec. Barbell Hold Bottom Squat

5 rounds
Partially Loaded

12 DB Thrusters (40/25 lb.)

30-sec. DB Hold Overhead

12 DB Front Squats

30-sec. DB Hold Bottom Squat

5 rounds