Friday 11/05/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
200-m Run
10 False-grip Ring Rows
10 Push-ups
100-m SA Carry
10 Jumping Pull-ups
10 Jumping C2B Pull-ups
100-m Carry
10 Burpee Pull-ups
Workout Prep
Warm-up (No Measure)
Muscle-up Drills
Accumulate 15-20 sec. or number of reps in each:
Ring Hang
5 Ring Pull-ups
5 Jackie Chan-style Muscle-ups
5 Jumping MUs
3-5 MU Attempts
Carry Practice and Prep for Workout
Use 2 practice Carries in increments of 50 m (25 m out, 25 m back). Second Carry should be done with workout weight.
100-m Carry
3 Muscle-ups
RX: Metcon (AMRAP – Rounds and Reps)
6 Muscle-ups
100-m Farmers Carry (40/25 lb.)
8 Muscle-ups
200-m Farmers Carry
10 Muscle-ups
300-m Farmers Carry
12 Muscle-ups
400-m Farmers Carry
and so on…
AFAP in 20 min.
FIT: Metcon (AMRAP – Rounds and Reps)
6 Jumping Muscle-ups
100-m Farmers Carry
8 Jumping Muscle-ups
200-m Farmers Carry
10 Jumping Muscle-ups
300-m Farmers Carry
12 Jumping Muscle-ups
400-m Farmers Carry
and so on…
AFAP in 20 min.
Cooldown
Warm-up (No Measure)
Roll right upper back
Roll right glute
Roll left upper back
Roll left glute