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