Tuesday 11/24/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Play Musical Mountain Climbers. Have athletes perform Mountain Climbers. Every time you turn the music off, they have to perform 5 Push-ups.
With any time remaining, have them perform:
10 Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)
Workout Prep
Warm-up (No Measure)
10 Pronated Ring Rows
10 Supinated Ring Rows
10 Scap Pull-ups (Shrugs while hanging on the Bar)
10 Kip Swings
Pull-up grips: overhand, underhand, and mixed grip (review and have people play around with each)
Pull-up Prep and Work Up to a Heavy 1-rep Weighted Pull-up
5 Pull-up Negatives (scale to Jumping plus a Negative)
5 Body-weight Pull-ups (kipping or strict) (scale to Barbell-on-rack standing Pull-ups)
2 x 5 Weighted Pull-ups
1 x 3 Weighted Pull-ups
Use DB weight and perform:
10 SA Front Squats – 5 each arm
10 SA Thrusters – 5 each arm
5 Pull-ups
10 SA Thrusters – 5 each arm
Fran – Version 66 (Time)
15-10-5
Weighted Pull-ups (40/25 lb.)
DB SA Thrusters (40/25 lb.) – each side
Pull-ups
* Work up to a heavy 1-rep Weighted Pull-up first
Partially Loaded
15-10-5
DB High Pulls (40/25 lb.) – each side
DB SA Thrusters (40/25 lb.) – each side
DB Hang Power Snatches – each side