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