Wednesday 12/22/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm-up

Partner 2 sits on ground with legs extended and arms raised parallel to the ground.

Partner 1 starts the warm-up by standing behind Partner 2’s right arm and then Hops over Partner 1’s right arm, legs, and then left arm.

Partner 1 is always facing the way they are Jumping. Those three jumps count as 1 rep.

Partner 1 goes the opposite way for Rep 2 and continues back and forth Jumping over Partner 1 for a total of 10 reps.

Switch

Then, Partner 1 goes into the Plank position. Partner 2 Jumps over Partner 1 and then crawls under the Plank a total of 5 times.

Switch

Workout Prep

Warm-up (No Measure)

9 Sit-ups to Pike + 9 Sit-ups to Straddle

10 Standing Shoulder Internal/External Rotations.

11 Cat and Camel Twerks(5 min.) Snatch Warm-up Complex

2 rounds as a group with a PVC.

2 rounds with an empty Barbell

2×3 Squat Snatches – reset every rep

2×2 Squat Snatches – any how

Use the first 2 sets to start adding load and getting comfortable under load, then use the second 2 sets (of 2) to start determining where they want to start their first set with. They should be close to their first starting set load.

* Rest 3-4 min. between rounds for full recovery.

12 Days of Mobility – Session #11

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

8 Lying ITWXY

RX: Squat Snatches (Weight)

5-5-5

FIT: Power Snatches (Weight)

4-4-4-4-4