Wednesday 12/23/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
100-m Row
10 Burpees
10 Plank Get-up Get-downs (https://youtu.be/hQC7NLnV–0)
5 Inchworms
AMRAP 5 min.
12 Days of Mobility – Day 12
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)
10 Standing Shoulder Internal/External Rotations. (https://youtu.be/R2hskt1c2tI)
11 Cat and Camel Twerks
12 Steering Wheels, each direction
Workout Prep
Warm-up (No Measure)
Review the Press and Push Press
Press—Dip and Hold—Dip Drive Slow—Dip Drive Fast—Push Press
2 x 3 Strict Presses + 5 Push Presses
2 x 1 Strict Press + 5 Push Presses
* Increase the load each round.
Press (Weight)
1-1-1-1-1
Push Press (5-5-5-5-5)
Warm-up (No Measure)
Partially Loaded
DB Presses
5 x Max Set
DB Push Presses
5 x Max Set
* Use heaviest DBs you have
