Monday 09/28/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Downward Dog to Cobra and back (https://youtu.be/RKuuNkajc40)

20 Shoulder Taps (https://youtu.be/a3zH2d2Hb7o) (20 per side)

10 Slow KB Bent-over Rows (each side)

50-m DPT KB Overhead Carry (each side)

3-5 rounds

Rope-Climb Review

Spanish Wrap: https://www.youtube.com/watch?v=4veRJrzXK1I (https://youtu.be/4veRJrzXK1I)

Russian Wrap: https://www.youtube.com/watch?v=WK1wsLVTTtw (https://youtu.be/WK1wsLVTTtw)

Workout Prep

Warm-up (No Measure)

Round 1:

1 Rope Climb

30-sec. Handstand Hold

6 Overhead Lunges

* Add load across each round.

Round 2:

1 Rope Climb

5 Handstand Negatives

6 Overhead Lunges

* Add load across each round.

Round 3:

1 Rope Climb

5-10 Strict HSPUs

6 Overhead Lunges

* Add load across each round.

Round 4:

1 Rope Climb

5-10 Kipping HSPUs

6 Overhead Lunges

* Use workout load.

Yikes! (Time)

10 Rope Climbs

20 Overhead Barbell Lunges (135/95 lb.)

30 HSPUs
Partially Loaded

30 DB Alt. Renegade Rows

40 DB Overhead Lunges (40/25 lb.)

30 HSPUs