Monday 11/02/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

The format works as follows: Round 1/Round 2/Round 3

Jumping Jacks/Single-unders/Double-unders

Scap Push-up Plank (https://youtu.be/0P8Q1hT5LyY)/Shoulder Taps/DB Floor Presses

100-m Run (slow)/100-m Run (moderate)/100-m Run (fast)

DB Bent-over Rows/DB Upright Rows/DB Hang Clean + Press

Review Push-up and Scaling Options

Workout Prep

Warm-up (No Measure)

Spanish Wrap (https://youtu.be/4veRJrzXK1I)

Russian Wrap (https://youtu.be/WK1wsLVTTtw)

Rope Climb Practice

1. Sit to stand

2. Seated Rope Climbs (https://youtu.be/nI4MijQJ_No)

3. Rope Climbs or attempts

4. Legless (for advanced athletes)

Prep for the Workout

1 Rope Climb

10 Push-ups

20 Double-unders

100-m Run

Metcon (Time)

Complete, in any order:

10 Rope Climbs

100 Push-ups

100 Double-unders

800-m Run
Partially Loaded

Complete, in any order:

50 DB Chainsaws (25 each side)

100 Push-ups

100 Double-unders

800-m Run