Monday 04/26/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 reps (each drill) of Shoulder Sequence
Play Push, Pull to Warm Up
Sub the partner for one KB/DB in front of the athlete while in a Plank and perform:
15 Right-hand Tap + Left-hand Tap + Push-up
30 Fast Feet
3 rounds
Project Posterior Chain – Session #12
Activation Prep
10 Glute Bridges + 3-sec. Pause at top
10 Alt. Kneeling Superman + 3-sec. Pause at top
10 Good Morning to Squat
2 rounds
6 Barbell Hip Thrusts
5 sets
* Rest 60-90 sec. between sets.
Workout Prep
Warm-up (No Measure)
Review the Push Press as a group
Prep for the Rope Climb and Push Press.
Russian Wrap
Spanish Wrap
4 Seated Rope Climbs + 40 Single-unders
3 Half Climbs try different methods for each one + 30 Single/Double
2 Legless Rope Climbs + 20 Double-unders
1 L-sit Rope Climb + 10 Double-unders
RX: Metcon (AMRAP – Rounds and Reps)
3 Rope Climbs, 15 ft.
12 Push Presses (135/95 lb.)
50 Double-unders
AMRAP 12 min.
* Project Posterior Chain
FIT: Metcon (AMRAP – Rounds and Reps)
3 Seated Rope Climbs
12 Push Presses
75 Single-unders
AMRAP 12 min.
* Project Posterior Chain
Partially Loaded
10 Under-the-body DB Passes
12 DB Push Presses
50 Double-unders
AMRAP 12 min.
DB: 50/35 lb.
* Pass the DB under the body while in a Plank
