Friday 12/11/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)
2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)
3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated
* Perform a scaled version of this for the first minute, then progressively increase the difficulty if they are warm enough.
4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)
5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side
6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)
Pull-up Prep
First, as a group, perform:
10 Kipping Pull-throughs on the Bar (swings)
10 Jumping Pull-ups + every 5 reps, hold with chin over the Bar for as long as possible (2 attempts at the Hold)
Then, without coming off the Bar, perform:
1 Strict Pull-up (scale to Jump to Negative Lower)
1 Chest-to-bar Pull-up (scale to 2 Jumping C2B)
1 Pull-up (scale to 1 Kip + 1 Knees-to-chest)
EMOM 6 min.
Workout Prep
Warm-up (No Measure)
As a group, review the Power Clean with a Barbell as:
Dip Shrug—Muscle Clean—Hang Power Clean—Power Clean
3×5 reps
2×3 reps
* Rest as needed between sets.
Bring weight back down to workout weight.
1 x Max-set Unbroken Double-unders (stop if you go past 70)
1 x 10 Pull-ups (use workout modification)
Heavy (AMRAP – Rounds and Reps)
Outcast
5 Power Cleans
(185/135 lb.)
8 Chest-to-bar Pull-ups
30 Double-unders
AMRAP 16 min.
Partially Loaded
8 DB Power Cleans (50/35 lb.)
8 DB Chainsaws
30 Double-unders
AMRAP 16 min.
* Use heavier DBs if you have them