Saturday 04/03/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Break into four stations and rotate every 1 min.:
1. Air Squats
2. Samson Stretch
3. Thoracic Bridge
4. MB Bear Hug March in place
2 rounds
Review Russian KB Swing and SDHP
10 KB Deadlifts
10 KB High Pulls (use a dip drive)
10 SDHPs
10 SA Swings (R)
10 SA Swings (L)
10 Russian Swings
2 sets
Workout Prep
Warm-up (No Measure)
Ring Dip Skill Work
10-sec. Top of Ring Dip Hold
10-sec. Bottom of Ring Dip Hold
2 sets
5 Ring Dip Negatives (3-sec. tempo)
5 Strict Dips
2 sets
5-10 Kipping Ring Dips
2 sets
* Rest as needed between all sets.
12 Russian KB Swings
6 Ring Dips
12 SDHPs
6 Ring Dips
RX: Metcon (AMRAP – Rounds and Reps)
50 MB Hug Squats (20/14 lb.)
40 Russian KB Swings (24/16 kg)
30 Ring Dips
50 MB Hug Walking Lunges
40 KB SDHPs
30 Ring Dips
AMRAP 20 min.
FIT: Metcon (AMRAP – Rounds and Reps)
40 MB Hug Squats
30 Russian KB Swings
20 Box Dips
40 MB Hug Walking Lunges
30 KB SDHPs
20 Box Dips
AMRAP 20 min.
Partially Loaded
50 DB Goblet Squats
40 DB Russian Swings
30 Object Dips
50 DB Goblet Walking Lunges
40 DB SA SDHPs
30 Object Dips
AMRAP 20 min.
DB: 50/35 lb.
