Monday 5/11/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Using any object, 5-10 reps of each movement:
Good-mornings
Halos (https://youtu.be/LlJ85RZaXuI)
Pass-throughs (https://youtu.be/nt6I6heTGeY)
Split good-mornings (https://youtu.be/dpIBVWC863E)
Bridge-ups (https://youtu.be/r5IMoGrlq0E)
Up and overs (https://youtu.be/wIz3f3pjYI0)
Windmills
30 sec. Alternating superman poses (https://youtu.be/yRkgx9qnenU)
30 sec. Plank hold
1 min. Hamstring sliders (https://youtu.be/8fpzkogF4uk)
30 sec. Rest
3 rounds
Workout Prep
Warm-up (No Measure)
10 Suitcase deadlifts – 5 each side
10 Front squats – 5 each side
5 x Plank row (r) + plank row (l) + push-up
10 SA. Thrusters – 5 each side
5 Man-makers
10 SA.OH squats – 5 each side
10 Suitcase deadlifts – 5 each side
Fully Loaded
10 Deadlifts with empty barbell
10 Oh squats with PVC or empty barbell
5 false grip ring rows
5 turnovers (just the transition part, no dip yet)
5 string rip dips OR negative down to jump up
5 OH squats with added weight
5 Deadlifts with added weight
5 transitional muscle ups
1-3 strict muscle ups, attempts or repeat 3 transitions (or try different progression – jackie chan)
5 OH squats with added weight
5 Deadlifts with added weight
Unloaded
5 x 6 point burpees
10 OH Squats 9
10 Windmills
5 x ‘2-fer-1’ burpees
Metcon (AMRAP – Rounds and Reps)
7 DB Man-makers (https://youtu.be/6TTSEaeqRns) (40/25 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)
AMRAP 16 min.
FULLY LOADED
3 Ring Muscle-ups
7 OH squat (155/105 lb.)
14 Deadlifts
AMRAP 16 min.
UNLOADED
7 ‘2-fer-1’ Burpees
14 1.25 Broomstick/PVC OH Squat
14 Windmills (https://youtu.be/6Q9oypJ4GmE) – 7 each side.
AMRAP 16 min.
