Friday 12/18/2020


Friday 12/18/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

10 Alt. Bird Peckers (

10 Jumping Ring Dips or Hand-release Push-ups

10 Ring Rows or KB High Pulls

100-m Row

AMRAP 6 min.

* Guide athletes through the first round. Then, start the AMRAP and allow them to move at their desired speed for the 6 min.

12 Days of Mobility

KB Swing Review

Deadlift—Russian Swing (focus on leg drive)—KB Swing

Workout Prep

Warm-up (No Measure)

False-grip Ring Row—Ring Dip—Muscle-up Transition—Kipping on High Rings—Muscle-up

* If your gym is social distancing and doesn’t have access to Rings, perform Box Muscle-up Transitions (

Muscle-up Skill Work

Allow athletes the chance to practice a skill progression that they might not have the chance to in a workout.

A few ideas, but not limited to:

Banded Ring Muscle-up (

Feet-on-box Muscle-up (

Jackie Chan-style Muscle-up Transition or Turnover work (

Jumping Muscle-up

4 Muscle-ups

10 KB Swings

2 Muscle-ups

8 KB Swings

Metcon (Time)

30 Ring Muscle-ups

Every time you break, perform:

20 Unbroken KB Swings (24/16 kg)
Partially Loaded

20 Object Jumps

20 Unbroken DB Swings (50/35 lb.)

AMRAP 10 min.