Thursday 12/17/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with 12 Days of Mobility – Day 10
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
* Scale for the first minute or so, or until they feel warm. You can also save this for last, when they are really warm.
4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)
5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side
6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)
7 Downward Dogs to Cobra (https://youtu.be/RKuuNkajc40) and back
8 Lying ITWXY (https://youtu.be/ZSPMD6Wpkio).
9 Sit-ups to Pike + 9 Sit-ups to Straddle (https://youtu.be/e3jkJND3sCI)
10 Standing Shoulder Internal/External Rotations. (https://youtu.be/R2hskt1c2tI)
Workout Prep
Warm-up (No Measure)
As a group, review all DB movements with a load one weight lighter than their workout weight.
Deadlifts—Thrusters—Squat Cleans—Devil’s Presses
* Perform each movement until athletes are moving well.
50 Single-unders
5 Deadlifts + 5 Squat Cleans
30 Single-unders + 20 Double-unders (or workout modification)
5 Thrusters + 5 Devil’s Presses
50 Double-unders
Metcon (AMRAP – Rounds and Reps)
Long – Triple D 20 DB Deadlifts
50 Double-unders
20 DB Thrusters
50 Double-unders
20 Burpees
50 Double-unders
20 DB Squat Cleans
50 Double-unders
20 DB Devil’s Presses
AMRAP 24 min. DB: 50/35 lb.