Tuesday 11/23/2021

23
Nov

Tuesday 11/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Burpees onto Plate

10 Bodyweight Lunges

10 Plate Steering Wheels

10 Plate Halos

10 Plate Presses

10 Plate Ground-to-overheads

10 OH Plate Lunges

2 rounds

Project Agility Session #11

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)

* Use this sheet as a guide for which drills to use.

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.

Workout Prep

Warm-up (No Measure)

Barbell Review

7-10 Barbell Back Squats

10 Back-racked Split Squats

7-10 Strict Presses

Flagpole Stretch with Barbell

10 Front-rack Lunges

7-10 Push Presses

7-10 Push Jerks

10-min. EMOM:

2 Front-rack Lunges + 2 Shoulder-to-overheads

RX: Metcon (AMRAP – Rounds and Reps)

4 Front-rack Lunges (135/95 lb.)

4 Shoulder-to-overheads

AMRAP 7 min.

FIT: Metcon (AMRAP – Rounds and Reps)

4 Front-rack Lunges

4 Shoulder-to-overheads

AMRAP 7 min.

Cooldown

Warm-up (No Measure)

Lie with legs up the Wall

Supine Pigeon Stretch + additional hamstring stretch