Monday 05/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

5-1 Burpees

1-5 Air Squats

* So, you do 5 Burpees + 1 Air Squat, 4 Burpees + 2 Air Squats, and so on…

WUWO Gymnastics Skill Work

1 Length-of-gym Handstand Walk

– Scale to 10 Wall Walks

2 L-Rope Climbs or 5 L-Pull-ups

– Scale to Dead-hang Pull-ups (with or without Band) or normal Rope Climbs

3 Strict Bar Muscle-ups

– Scale to Kipping or Jumping Bar Muscle-ups

4 Inverted Burpees

– Scale to 5 Candlesticks

5 Handstand Forward Rolls

– Scale to Forward Rolls

6 Bar Circle-overs

– Scale to 6 Skin-the-cats or attempts on Rings

7 Triple-unders

– Scale to 14 attempts, or Double-under attempts if they don’t have those

8 Pistols with load

– Scale to Pistols or Assisted Pistols

Workout Prep

Warm-up (No Measure)

Review the Squat Clean as a group with a Barbell (or PVC)

3 Front Squats + 2 Squat Cleans

3 Strict HSPUs

3 Strict Pull-ups

10 KB Swings

2 rounds

4 Squat Cleans

5 HSPUs

5 Pull-ups

10 KB Swings

2 rounds

RX: Metcon (Time)

2 Rope Climbs

4 Squat Cleans (205/135 lb.)

8 HSPUs

16 KB Swings (24/16 kg)

32 Pull-ups

16 KB Swings

8 HSPUs

4 Squat Cleans

2 Rope Climbs

FIT: Metcon (Time)

10 Bent-over DB Rows

4 Power Cleans

8 Pike Handstand Push-ups

16 KB Swings

32 Ring Rows

16 KB Swings

8 Pike Handstand Push-ups

4 Power Cleans

10 Bent-over DB Rows
Partially Loaded

DB: 50/35 lb.