Wednesday 12/15/2021

15
Dec

Wednesday 12/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm in Partners

Set up the Over/unders prior to starting class on one end of the gym, then perform:

1. Partner 1: Jump over the PVC, Run to the end of the gym and perform 10 Air Squats, Run back, and Jump over the PVC. Then, Partner 2 goes.

2. Partner 1: Jump over the PVC three times, Run to the end of the gym and perform 10 Kick-backs, Run back, and Jump over the PVC three times again. Then, Partner 2 goes.

3. Partner 1: Jump over/under two times, plus one more Jump over, Run to the end of the gym and perform 10 Push-ups, Run back, and Jump over/under two times, plus one more Jump. Then, Partner 2 goes.

12 Days of Mobility – Session #7

1 round Short Ninja Flow

2×5 Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Plane Crash Victims, 3 each side (dynamic)

7 Downward Dogs to Cobra and back

Workout Prep

Warm-up (No Measure)

Review the Front Squat and Push Press with an empty Barbell

Strict Press—Dip Drive (slow)—Dip Drive (fast)—Dip Drive with Barbell on shoulders—Push Press

5 Front Squats + 5 Push Presses (do as a complex)

4 Up-and-overs

2 rounds

RX: Metcon (AMRAP – Rounds and Reps)

10 Front Squats (95/65 lb.)

10 Over/unders

10 Push Presses

AMRAP 12 min.

FIT: Metcon (AMRAP – Rounds and Reps)

10 Front Squats

10 Over/unders

10 Push Presses

AMRAP 12 min.