Wednesday 11/25/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 T-spine and Quad Shoulder Rolls, (https://youtu.be/eSRIedw0BGw) each
10 Quad Rocker (https://youtu.be/n-XxfqjDYsw)s + 10 Quad Pose into Hip Lift (https://youtu.be/NDi1_YvWSPM) + Head Back
30 sec. Samson Stretch
2-3 rounds
Project Strongman Session #11
50 m Arm Over Arm Pull (http://theworldsstrongestman.com/events/arm-over-arm-pull/) for time
Social Distancing Option
3 x 30 Plank DB Under the body pass throughs (https://youtu.be/hBgMaotGYyo)
Workout Prep
Warm-up (No Measure)
10 Walking Lunges – no load
10 Strict Sit-ups
10 Double-unders
10 Walking Lunges – load
10 V-ups – or workout modification
10 Double-unders – or workout modification
Metcon (AMRAP – Rounds and Reps)
10 Double-unders
5 KB Lunges (20/12 kg)
5 V-ups
Add 10 reps to DUs and 5 to
Lunges/V-ups every round
AFAP in 9 min.
Partially Unloaded
10 Double-unders
5 DB Lunges (40/25 lb.)
5 V-ups
Add 10 reps to DUs and 5 to
Lunges/V-ups every round
AFAP in 9 min.
Cooldown
Warm-up (No Measure)
1-2 min. Back Bridge (https://youtu.be/08El9A8rRLw), or scale to Quad Pose into Lift
1-2 min. Alt. Advanced Pigeon Pose (https://youtu.be/3nfCydlWYqo)
1-2 min. Alt. Under-the-body Thoracic Stretch (https://youtu.be/DFFnlbPB0tM)
