Wednesday 11/04/2020

3
Nov

Wednesday 11/04/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10-12 Spiderman stretches

10-12 Hip Leg Raise and Supine Plank (https://youtu.be/gS8RUURAUDc)

10-12 Bootstrap Stretches (https://youtu.be/yhAUCGZnv3s)

10-12 Kick-backs (https://youtu.be/EbllxEAyQ6M)

10-12 Squat to Jumping Jack (https://youtu.be/8IwerdnFJ0g)

10-12 Plank Getup Getdowns (https://youtu.be/hQC7NLnV–0)

3 sets or until you feel like athletes are warmed up and ready to go.

Project Strongman Session #2

Option 1

10-20 Tyre Flips for time

Option 2

30 Heavy MB Clean and Wall Ball (perform 1 squat clean into a Wall Ball Toss)

Workout Prep

Warm-up (No Measure)

Review the Wall Ball

Front Squat—Push Press—Thruster—Wall Ball

20 sec. Side Plank

20 Unbroken Wall Balls

20 sec. Side Plank

Metcon (Time)

2 min. Side Plank – L

150 Wall Balls (20/14 lb.)

2 min. Side Plank – R

* Planks are accumulative. If

you rest, you pause the time.

* Project Strongman
Partially Loaded

2 min. Side Plank – L

100 Single (Double-hand) DB Clusters (40/25 lb.)

2 min. Side Plank – R

* Planks are accumulative. If

you rest, you pause the time.

* Use a lighter load if you have it.