Friday 04/30/2021

29
Apr

Friday 04/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

30 sec. 2 Lunges + 1 Air Squat

30 sec. Rest

30 sec. Burpee Jumping Pull-ups – Sub Burpee Jump on Plate

30 sec. Rest

4 rounds

Quick Mobility

1 min. Thoracic Bridges (each side).

1 min. Behind-the-back PVC Lifts (dynamic, keep moving)

Workout Prep

Warm-up (No Measure)

Review and Prep the Thruster

8-6-4-2

Review and Prep the Muscle-up

Review the MU right after reviewing the Thruster.

RX: Metcon (Time)

1-10 Thruster (135/95 lb.)

5 Bar Muscle-ups

FIT: Metcon (Time)

1-15 Thruster

3 Jumping Bar Muscle-ups
Partially Loaded

1-10 DB Thruster

5 DB Push-up + Ren Row *

* 1 rep = 1 Push-up + 2 Rows

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

10 Slow Sit-up to Pike

10 Slow Sit-up to Straddle – Hold top position

90 sec. Each side Advanced Pigeon

90 sec. Each side Thoracic Bridges