Tuesday 11/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Agility Session #7

Lateral footwork and plyometrics

Warm-up

Ladder drills, 2-3 times per drill (draw a ladder with chalk on the mat if you don’t have one)

Drills

Then, perform the following drill 3-5 times per athlete. Start out slow and increase speed each time. Time their last 2-3 attempts and have them record those.

X Cone Drill (2nd drill)

Finish with 3-5 x Lateral Rebounding Drill (Hurdles/Cones or Parallettes). Play around with double-foot takeoffs, no rebound, rebound, and then single-foot takeoffs, no rebound, rebound.

* Compare to Session #3

Workout Prep

Warm-up (No Measure)

Front Squat—Press—Push Press—Thruster

8-6-4-2

Thrusters

RX: Thruster (1-1-1-1-1-1-1)

FIT: Thruster (5-5-5-5-5-5-5)