Monday 08/17/20

15
Aug

Monday 08/17/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Using a Plate (25/15 lb.), perform 15 sec. ON/15 sec. OFF:

200-m Jog w/Plate

Air Squats

Plate Bent-over Rows

Push-ups

Plate Squats

Plate Presses

Kickouts (with hands on Plate)

Plate Thrusters

Burpee + Jump Over Plate

30 sec. Supine Plank (https://youtu.be/X3iq3XySTd0) (together)

30 sec. Supine Pigeon Stretch (https://youtu.be/hjx9LHrhN9o) (together)

30 sec. Partner Over the Back Stretch (https://youtu.be/HTGTE4E_cpk) (one at a time)

15 sec. Partner Hanging Thoracic Shoulder Stretch (https://youtu.be/AszNbssLC9Q) (one at a time)

Workout Prep

Warm-up (No Measure)

Work up to a heavy 3-rep weighted Pull-up – strict or kipping, any grip (mixed, chin up, pronated)

7-10 Barbell Presses

7-10 Barbell Behind-the-neck Push Presses

10 Wrist Circles

7-10 Barbell Front Squats

7-10 Barbell Thrusters

Add load and perform sets of 5 until they reach their workout weight.

The DB weight should be chosen and waiting at the Pull-up Bar for the weighted Pull-ups.

Quarter Gone Bad (AMRAP – Reps)

15 sec. Thrusters (135/95 lb.)

Rest 45 sec.

15 sec. Weighted Pull-ups (50/35 lb.)

Rest 45 sec.

15 sec. Burpees

Rest 45 sec.

5 rounds

* May 2018
Partially Loaded

15 sec. Db Thrusters (50/35 lb.)

Rest 45 sec.

15 sec. Db Sumo Deadlift High Pull

Rest 45 sec.

15 sec. Burpees

Rest 45 sec.

5 rounds