Monday 01/25/2021

25
Jan

Monday 01/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Rowing Consistency Drill (Rower and Med Ball)

– P1 Rows and performs 10 Pulls, then P2 Rows and performs 10 Pulls, with each person noting the distance traveled.

– P1 Rows again and tries to get as close to their original distance as possible in 10 Pulls; P2 does the same.

– The partner that is further from their original distance pulled performs 10 MB reps.*

– The goal of this drill is consistency with 10 Pulls, which will transfer over to their workout pacing.

10 DB Windmills (5 each side)

10 DB Good Mornings (hold DB behind the neck)

10 DB Cossack Squats (scale to BW Cossack Squats)

10 Lying Internal and External Rotations

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Muscle-up

10 False-grip Ring Rows

5 Slow MU Transitions

5 Strict Ring Dips

10 False-grip Ring Kips (scale to 10-sec. False-grip Ring Hang)

5 Fast MU Transitions (utilize hips)

5 Kipping Ring Dips

Review the Power Clean

10 Hang Clean Deadlifts

15-20 sec. Front-rack External Rotation Stretch

5-7 Hang Power Cleans

5-7 Power Cleans

5-cal. Row

5 Toes-to-bars

5 Wall Balls

5 Cleans

1 Muscle-up or 5 Jumping C2B Pull-ups

RX: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

FIT: Metcon (AMRAP – Reps)

50-cal. Row

40 Sit-ups

30 Wall Balls

20 Cleans

10 Jumping Chest-to-bar Pull-ups

AMRAP 14 min.
Partially Loaded

50 Double-unders

40 Sit-ups

20 Single DB Clusters (40/25 lb.)

20 DB Power Cleans

10 Under-the-body DB Pass-throughs.

AMRAP 14 min.