Friday 08/13/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Mobility Warm-up
Partner PVC Complex
Partner Wall Stretch
Partner Behind-the-shoulder Stretch
Pulling Prep
With a single DB
6-10 DB Rows
6-10 DB Strict Presses
6-10 DB High Pulls
DB Hold overhead
Workout Prep
Warm-up (No Measure)
Toes-to-bar and Bar Muscle-up Prep
3 Strict Toes-to-bars
3 Shoulder Round-the-worlds
3 Leg Round-the-worlds
5 big Muscle
5 Jumping Muscle-ups
3-5 Bar Muscle-ups or Attempts
20 Bunny Hops
10 Step-up + Step-down
5 Box Jumps
Then, with their workout Box Jump height:
6 Toes-to-bars
4 Burpee Box Jumps
2 Bar Muscle-ups
2 rounds
RX: Metcon (Time)
14 Toes-to-bars
10 Burpee Box Jumps (24/20 in.)
7 Bar Muscle-ups
3 rounds
FIT: Metcon (Time)
14 Wall-lying Hands-to-feet
10 Burpee Step-ups
7 Chest-to-bar Jumping Pull-ups
3 rounds
Cooldown
Warm-up (No Measure)
Project Recovery Session #6
10 Alt. Leg extended holds
20 Leg pulses
20 Leg lift circles
20 Hip bridge single leg circles
Rest
3 Sets