Monday 04/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

The Perfect 100-m Row Challenge

Each set, the goal is to Row a perfect 100-m effort.

Perform 3-5 sets each

12 Hanging Scap Pull-ups

12 Banded Bicep Curls

12 Face Pulls

12 Single-arm Ring Rows (6 per side)

Rest as needed

3 rounds

Workout Prep

Warm-up (No Measure)

Review Strict Pull-ups

2 x 5 reps with a light weight

1 x 3 reps with a moderate weight

1 x 1 with a heavy weight

RX: Metcon (3 Rounds for weight)

Weighted Pull-ups

5 reps

EMOM 5 min.

3 reps

EMOM 5 min.

1 rep

EMOM 5 min.

FIT: Metcon (3 Rounds for weight)

Assisted Pull-ups

5 reps

EMOM 5 min.

3 rounds

* Use High Rings with foot support

* Low Bar set-up with foot support
Partially Loaded

* Use heaviest DB load possible