Saturday 01/09/2021

9
Jan

Saturday 01/09/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With empty Barbell/or PVC:

10 Clean Grip Deadlifts

10 Presses

10 Back Squats

10 Long Lunge Sequence (5 each side)

5 Downward Dog to Cobra

10 Ring Rows

10 Kip Swings

5 Strict Pull-ups

30 sec.- 1min. BB Front Rack Stretch

5-7 BB Front Squats

5-7 BB Push Presses

5-7 BB Thrusters

10 reps Up & Over the Fence + Low Lateral Lunge

Workout Prep

Warm-up (No Measure)

30 sec.- 1 min. Wall Facing Shoulder Stretch

30 sec. – 1min. Banded Shoulder Stretch

5-10 Jumping Pull-ups

5-10 Pull-ups – or negatives

5-10 reps of workout movement

RX: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

FIT: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
Partially Loaded

33-27-21-15-9 reps for time of:

DB Thrusters (40/25 lb.)

DB Chainsaws

Time cap: 20 minutes

Cooldown

Warm-up (No Measure)

30 sec. Each side. Under the Body thoracic Stretch

1 min. DB Overhead Stretch (foam roller)

2 rounds