Monday 12/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bullet Proof Warm-up

One-arm Russian KB Swings: 10 each arm @ light weight

One-arm Suitcase Deadlifts: 10 each arm @ light weight

3 rounds

Shoulder/Pull-up Prep

Banded shoulder sequence

10 Ring Rows

8 Small Kip Swings

6 Big Kip Swings (wide grip)

6 Pull-ups or attempts

6 Chest-to-bar or Banded Pull-ups

Workout Prep

Warm-up (No Measure)

Perform Part 1

Work in groups/partners and perform up to 5-7 attempts to find their max.

Prep and Perform Part 2

Get their weight down to their workout weight and perform 5-10 Pull-ups with their workout modification.

RX: Metcon (Weight)

Part 1:

Find your heaviest

25-m Front-rack Walk

RX: Metcon (Time)

Part 2:

25-m Front-rack Walk at 70%

20 Chest-to-bar Pull-ups

Rest 2 min.

3 rounds

FIT: Metcon (Weight)

Part 1:

Find your heaviest

25-m Front-rack Walk

FIT: Metcon (Time)

Part 2:

25-m DB Front-rack Walk

20 Ring Rows

Rest 2 min.

3 rounds

Cooldown

Warm-up (No Measure)

Weighted Wall-facing Stretch x 2 rounds per person.