Monday 07/19/2021

18
Jul

Monday 07/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl down one way

Step over Parallettes back down

Crab Walk one way

Bunny Hop over Parallettes back down

3-4 rounds each

Shoulder Prep – use 2.5/5-lb. fractional Plates

10 Internal and External Shoulder Rotations

10 Paddling Drill (each arm)

10 Downward Dog to Cobra and back

3 sets

Workout Prep

Warm-up (No Measure)

Review all the movements and their standards.

* Start with an easy version for the Ring Rows, then have them perform 5-10 reps of everything as they are going to do it in the workout.

RX: Metcon (AMRAP – Rounds and Reps)

10 Push-ups

10 Inverted Rows

20 Lateral Jumps over Parallettes

10 Parallette Pass-throughs

AMRAP 10 min.

FIT: Metcon (Time)

10 Push-ups

10 Ring Rows

10 Lateral Jumps over Parallettes

10 Parallette Pass-throughs

3 rounds
Partially Loaded

20 Push-ups

20 Chainsaw Rows

20 Lateral Jumps over DBs

10 DB Plank Pull-throughs

3 rounds

Cooldown

Warm-up (No Measure)

Core Work – Accumulate:

1:00 L-sit Hold

1:00 Strict Leg Raises

1:00 Parallette Heel Touches