Thursday 12/24/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
In partners on a Rower, alternate for:
30 sec. on/30 sec. off
5 rounds each
* Ramp up the speed across the 5 efforts. Their last effort should be at max intensity.
10 Ring Rows + Scap Retraction at bottom of movement
10 Standing Letters with small Plates
2-3 rounds
Workout Prep
Warm-up (No Measure)
* Review Rope-climb methods as needed.
Russian Wrap – https://www.youtube.com/watch?v=WK1wsLVTTtw (https://youtu.be/WK1wsLVTTtw)
Spanish Wrap – https://www.youtube.com/watch?v=XGsczi09G9g (https://youtu.be/XGsczi09G9g)
Then, have athletes perform 2-3 reps at each progression (for example):
Seated Climb—Feet-on-box Climb—Rope Climb—Legless—L-sit Climb
Metcon (Time)
1k Row
5 Rope Climbs
Rest 2 min.
750-m Row
4 Rope Climbs
Rest 2 min.
500-m Row
3 Rope Climbs
Rest 2 min.
250-m Row
2 Rope Climbs
Partially Loaded
1k Run
20 DB Hang Squat Cleans
Rest 2 min.
800-m Run
15 Hang Squat Cleans
Rest 2 min.
400-m Run
10 DB Hang Squat Cleans
Rest 2 min.
200-m Run
5 DB Hang Squat Cleans
Cooldown
Warm-up (No Measure)
1 min. KB Hip Smash (https://youtu.be/TPjRxPR0_Pc), each side
3 min. Under-the-body Stretch (https://youtu.be/DFFnlbPB0tM)
