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.