Friday 04012022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Shoulder Dynamic Mobility

10 reps (each drill) of Shoulder Sequence

Play Push, Pull to Warm Up (in partners)

Workout Prep

Warm-up (No Measure)

Review the Push Press as a Group

Strict Press—Dip Drive (slow)—Dip Drive (fast)—Push Press

Prep for the Workout

Prep for the Rope Climb and Push Press.

Russian Wrap

Spanish Wrap

4 Seated Rope Climbs + 40 Single-unders

3 Half Climbs – have your athletes try different methods for each one + 30 Single-unders/Double-unders (3 Singles to 1 DU)

2 Legless Rope Climbs + 20 Double-unders

1 L-sit Rope Climb + 10 Double-unders

RX: Metcon (Time)

3 Rope Climbs, 15 ft.

12 Push Presses (135/95 lb.)

30 Double-unders

5 rounds

FIT: Metcon (Time)

3 Seated Rope Climbs

12 Push Presses

30 Toe Taps

5 rounds

Cooldown

Warm-up (No Measure)

Ab Finisher

3 sets

40 Weighted Russian Twists

20 Tuck Crunches

* Rest as needed.