Friday 02/12/2021


Friday 02/12/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

10 x Shoulder Sequence

30-sec. Supine Plank

10 Box Step-ups

30-sec. Squat Hold (shift side to side to warm up knees, hips, and ankles)

10 Kick-backs

30-sec. Active Squat Hold (hovering right at parallel)

10 Med Ball Push Presses

Review the Wall Ball and Burpee Box Jump

Workout Prep

Warm-up (No Measure)

Review and Prep for the HSPU

5 x Kick up to Handstand Hold (3-5 sec.)

2 x Max Handstand Hold attempts (1 min. max)

4 x Negative Lowers – use 1-2 AbMats for support

4 x Strict HSPUs – scale to using the Box/Pike

4 x Kipping HSPUs – scale to Pike HSPUs

2 rounds

* Rest as needed between rounds. Aim for unbroken HSPUs.

Prep for the Workout + Flow Check and Break

6 Wall Balls

5 Burpee Box Jumps


RX: Metcon (AMRAP – Rounds and Reps)

12 Wall Balls (20/14 lb.)

10 Burpee Box Jumps (24/20 in.)


AMRAP 16 min.

FIT: Metcon (AMRAP – Rounds and Reps)

12 Wall Balls

10 Burpee Step-ups

8 Pike HSPUs

AMRAP 16 min.
Partially Loaded

12 Single DB Clusters

10 Burpee Object Jumps (or Jump-overs)


AMRAP 16 min.


Warm-up (No Measure)

1-2 min. Quad Pose

1-2 min. Plane Crash Victim Stretch

1-2 min. Alt. Under-the-body Thoracic Stretch