Tuesday 12/29/2020


Tuesday 12/29/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Game to Warm Up

Plate/Ro-Sham-Bo Game (https://youtu.be/NuiVDy1rGaM)

* Two teams. The front two athletes in line play Ro-Sham-Bo.

* The loser Bear Crawls back and joins the back of the line.

* All other teammates perform 10 Fast Feet on Plates while the front pair are dueling.

* Have everyone go through 1-3 rounds, depending on how many people are on each team.

* Mix up the movements to include Lateral Jumps over Plates, Double-feet Jumps, etc.

For gyms that are social distancing, perform the Ro-Sham-Bo part, then have everyone alternate between the game and the movements.

(5 min.) Lower Leg Prep (barefoot)

30 sec. Calf Wall Stretch (https://youtu.be/7I3veKLIrnk), each side

Down the Gym: Up and Over the Fence + Lateral Lunges (https://youtu.be/yx-8IgAabg4)

30 sec. Lacrosse Ball Roll on foot, each side

Workout Prep

Warm-up (No Measure)

Review the Rope Climb (briefly review both methods below)

Spanish Wrap – https://www.youtube.com/watch?v=4veRJrzXK1I (https://youtu.be/4veRJrzXK1I)

Russian Wrap – https://www.youtube.com/watch?v=WK1wsLVTTtw (https://youtu.be/WK1wsLVTTtw)

Rope-Climb Practice

As a group, perform:

10 Step-ups

10 Strict Sit-ups

10 Walking Lunges

10 Box Jumps

10 Sit-ups

10 Walking Lunges

5 Burpee Box Jumps

Metcon (AMRAP – Reps)

Bodyweight – Bodyweight Gone Bad

1 min.: Rope Climbs

1 min.: Burpee Box Jumps

1 min.: Sit-ups

1 min.: Walking Lunges

1 min.: Rest

3 rounds
Partially Loaded

1 min.: DB Alt. Hang Power Snatches

1 min.: Burpee DB Jump-overs

1 min.: Sit-ups

1 min.: Walking Lunges

1 min.: Rest

3 rounds