Wednesday 11/11/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Game – “The Bike/Row Is Right”
The objective of the game is to guess the number of calories performed by the partner. This game can be done in individual squares.
How it works:
Each athlete has a partner and a machine.
P1 Bikes for a calorie number of their choosing within the range specified by the coach (e.g., 4-8 calories).
P1 can vary their speed, but as soon as they stop, they cannot restart.
Once the monitor has finished counting calories, P2 must guess the number of calories their partner Biked to.
If P1 Biked outside of the range specified (e.g., 8 calories when the range was 3-7), P1 will perform the penalty.
If P2 guesses the number correctly, P1 will perform the penalty.
If P2 makes an incorrect guess of the number, P2 will perform the penalty.
The penalty is the coach’s choice of movement and reps (e.g., 10 Air Squats).
Posterior Chain Activation
Use either a 20-m out and back or 30 sec. in each direction – 1 min. total per movement
Marching Band Work Band Shuffles (https://youtu.be/ia0FVDj9Eag)
MB Hip Extension (https://youtu.be/2qGbKb5aYaQ)
Duck Walk (https://youtu.be/BudD3cTkIp8)
Bear-hug Hold Marching in Place
Jami Squat Drill (https://youtu.be/w1INmNT3_2I)
2 sets
Workout Prep
Warm-up (No Measure)
200-m Run
20 Jumping Squats
20 MB Deadlifts
100-m Bear-hug Carry
10 Bear-hug Squats
10 Over-the-shoulder MB Tosses
Metcon (Time)
200-m Bear-hug MB Carry (30/20 lb.)
10 Bear-hug MB Squats
10 Over-the-shoulder MB Tosses
5 rounds
Partially Loaded
200-m Goblet-hold DB Carry (40/25 lb.)
10 DB Goblet Squats
10 Alt. DB SA Ground-to-shoulders
5 rounds
Cooldown
Warm-up (No Measure)
30 Weighted Russian Twists
20 DB Crunches
10 V-ups
2 sets
* Optional
