Saturday 01/22/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Single-unders

Bear Crawl, length of the gym

1 min. Single-unders + different positions

Crab Walk, length of the gym

1 min. Double-unders or attempts

High Knees, length of the gym

Pull-up Prep

As a group, perform:

10 Kip Swings on the Bar

10 Jumping Pull-ups + every 5 reps, Hold with chin over the Bar for as long as possible

Then, without coming off the Bar, perform:

1 Strict Pull-up

1 Chest-to-bar Pull-up

1 Pull-up

EMOM 6 min.

Workout Prep

Warm-up (No Measure)

Power Clean Prep

As a group, review the Power Clean with a Barbell as:

Dip Shrug—Muscle Clean—Hang Power Clean—Power Clean

Then, perform:

3×5 reps

2×3 reps

Bring weight back down to workout weight.

1 x max-set Unbroken Double-unders

1 x 10 Pull-ups

RX: “Outcast” (AMRAP – Rounds and Reps)

Heavy

5 Power Cleans (185/135 lb.)

8 Chest-to-bar Pull-ups

30 Double-unders

AMRAP 16 min.

FIT: Metcon (AMRAP – Rounds and Reps)

Heavy

“Outcast”

5 Power Cleans (95/65 lb.)

8 Jumping Chest-to-bar Pull-ups

50 Single-unders

AMRAP 16 min.