31
Mar
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.