Wednesday 12/16/2020

16
Dec

Wednesday 12/16/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Alt. EMOM 12 min.:

Min. 1: 40 sec. Row, Bike, Ski, or Run (any monostructural movement)

Min. 2: 15-20 Alt. V-ups

Min. 3: 15 KB Swings

Long Lunge Sequence (https://youtu.be/HDu-juSbO0c) (30 sec. in each pose)

1-arm Ring Rows (https://youtu.be/vPK5nRwNdn4) (12-15 reps each arm)

Workout Prep

Warm-up (No Measure)

Prep with:

6 Front-rack Lunges

2-3 sets

* Increase weight each set.

* Rest as needed.

12 Days of Mobility – Day 9

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated

4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)

5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side

6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)

7 Downward Dogs to Cobra (https://youtu.be/RKuuNkajc40) and back

8 Lying ITWXY (https://youtu.be/ZSPMD6Wpkio).

9 Sit-ups to Pike + 9 Sit-ups to Straddle (https://youtu.be/e3jkJND3sCI)

Metcon (Time)

10 Inverted Ring Rows

10 Front-rack Lunges (115/75 lb.)

5 rounds
Partially Loaded

10 DB Renegade Rows (50/35 lb.)

10 DB Front-rack Lunges

5 rounds