Friday 05/28/2021
Silver Creek Crossfit – CrossFit
Warm-up
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
3-6-9-12-15…
Single-arm DB Push Presses (45/25 lb.)
Push Press (Weight)
3-3-3-1-1-1
Partially Loaded
DB Push Presses
5 x Max reps
* Go to failure with heaviest set of DBs
