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
