Friday 04/09/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 Forward and Back Bunny Hops
1 min. Fingers Forward Wrist Mobility Stretches
10 Bird Peckers (each leg)
1 min. Fingers Facing Body Wrist Mobility Stretches
10 Lateral Bunny Hops
1 min. Palm Up Wrist Mobility Stretches
10 Ankle Circles (each leg)
10 Standing Tuck Jumps (really bring knees up to chest!)
Handstand Walk Skill Work
30-sec. Handstand Hold
2 sets
4 Wall Climbs
* Rest as needed.
4 Handstand Wall Assist Walk Drill
* Rest as needed.
2-4 min. of Handstand Walk Attempts or Handstand Cherry Pickers
Workout Prep
Warm-up (No Measure)
Barbell Review
Review the Overhead and Front-rack Hold.
Using a Tabata clock:
20 sec. Double-unders
10 sec. Rest
20 sec. Barbell Overhead Hold
10 sec. Rest
20 sec. Front-rack Hold
10 sec. Rest
20 sec. SA Farmers Carry Hold
10 sec. Rest
2 rounds
RX: Metcon (AMRAP – Reps)
2 min.: Double-unders
2 min.: Barbell Overhead Hold (115/75 lb.)
2 min.: Double-unders
2 min.: Front-rack Hold
200-m SA Farmers Carry (50/35 lb.)
2 rounds
FIT: Metcon (AMRAP – Reps)
2 min.: Single-unders
2 min.: Barbell Overhead Hold
2 min.: Fast Feet
2 min.: Front-rack Hold
200-m SA Farmers Carry
2 rounds
Partially Loaded
2 min.: Double-unders
2 min.: DB Overhead Hold
2 min.: Double-unders
2 min.: DB Front-rack Hold
200-m SA Farmers Carry
2 rounds
DB: 65/45 lb.
