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