Friday 05/28/2021


Friday 05/28/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Project Ring Work Session #12

10 Ring Rows – easy

10 Ring Push-ups – easy

10 False-grip Ring Rows – scale to 10-sec. False-grip Hold at the bottom of a Ring Dip

10 Jumping Ring Dips – use as much or as little assistance from the arms/legs as needed

2 rounds

1.Max-time Ring Hold – top position of a Dip

2.False-grip Hold – hanging position on high Rings

3.Max reps Skin the Cat – high Rings

Project Squat Session #12

8 x 20 sec. Descending “Box” Squats

8 x Bulgarian Squats – each side

3 rounds

Workout Prep

Warm-up (No Measure)

Review and Prep for the Push Press

Push Press:

7 reps (light)

5 reps (light)

3×3 reps

Perform Push Press Sets

Optional Finisher


Single-arm DB Push Presses (45/25 lb.)

Push Press (Weight)

Partially Loaded

DB Push Presses

5 x Max reps

* Go to failure with heaviest set of DBs