Monday 08/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Warm-up

In partners, with a Rower:

5 min. AMRAP – 200 m alternating supinated and pronated-grip Rowing (you-go-I-go style)

Shoulder Prep

With a pair of light Plates (2.5-5 lb.), perform:

Shoulder Warm-up Complex 1

Workout Prep

Warm-up (No Measure)

Pull-up Progression and Prep

10 Pronated Ring Rows

10 Supinated Ring Rows

10 Scap Pull-ups

Pull-up grips: double overhand, chin-up, mixed grip

5 Pull-up Negatives

5 Bodyweight Pull-ups

5 reps with load

3 reps with load

Optional Finisher

In pairs: 100-cal. Row

RX: Weighted Pull-ups (3-3-3-3-3)

FIT: Assisted Strict Pull-ups (Weight)

3-3-3-3-3

Cooldown

Warm-up (No Measure)

Project Recovery Session #11

1 k Row @ 60-70% intensity