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

* Use heavier DBs if you have them