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