Monday 05/10/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
On your call, have athletes move through each progression for ~30 sec.
The format works as follows: Round 1/Round 2/Round 3
Air Squats/MB Bear-hug Squats/Wall Balls
Sit-ups/Heel Taps/V-ups
Push-ups to Downward Dog/Broad Jumps/Parallette Pass-throughs
Review the Muscle-up
Workout Prep
Warm-up (No Measure)
Review and Prep the Thruster and Back Squat
Then, perform:
5 Thrusters
8 Back Squats
2 sets
RX: Metcon (Time)
10 Ring Muscle-ups
20 Thrusters (95/65 lb.)
30 Parallette Pass-throughs
40 Wall Balls (20/14 lb.)
50 V-ups
40 Back Squats
30 Heel Taps
20 MB Bear-hug Squats
10 Ring Muscle-ups
FIT: Metcon (Time)
10 Ring MU Transitions
15 Thrusters
20 Parallette Pass-throughs
25 Wall Balls
30 Crunches
25 Back Squats
20 Heel Taps
15 MB Bear-hug Squats
10 Ring MU Transitions
Partially Loaded
10 DB Manmakers
20 DB Thrusters
30 Object Pass-throughs
30 Single DB Clusters
50 V-ups
40 DB Back Squats (single DB)
30 Heel Taps
20 DB Goblet Squats (single DB
10 DB Manmakers
DB: 50/35 lb.
