Tuesday 12/29/2020
Silver Creek Crossfit – CrossFit
Warm-up
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
