Saturday 06/19/2021

18
Jun

Saturday 06/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick game of Downward Dog Freeze Tag to Warm Up

6 Push-ups to Downward Dog

3 Inverted Burpees

12 Jumping Lunges

18 Mountain Climbers

AMRAP 5 min.

Partner Shoulder Mobility and Stability Work

1. While P1 performs 10 Wall Slides, P2 performs 5 rounds of Standing Letters with Plates drill

Switch

2. 30 sec.-1 min. each of Arm Lifts

3. While P1 holds a light DB overhead for 30 sec. on each side, P2 performs Under-the-body Stretch for 30 sec. on each side

Workout Prep

Warm-up (No Measure)

Review Barbell Movements

As a group, with an empty Barbell, perform:

6 Lunges (no Barbell)

6 Press + Hold in Front Rack for 5 sec. between each lift

6 Lunges with Barbell in Back Rack

6 Push Presses

3 Kick up to Handstand + 5-sec. Hold, then kick down

3 Negative Handstand Strict Lowers to head on ground/AbMat

6 Overhead Walking Lunges

4 Push Presses

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

6 Overhead Walking Lunges

4 Push Presses

6 more Kipping Handstand Push-ups

RX: Metcon (Time)

12 HSPUs

10 Barbell Overhead Walking Lunges (95/65 lb.)

8 Push Presses

90-sec. Front-rack Hold

5 rounds

FIT: Metcon (Time)

12 Pike HSPUs

10 BB or Plate Overhead Walking Lunges

8 Push Presses

60-sec. Front-rack Hold

5 rounds
Partially Loaded

12 HSPUs

10 Double DB Overhead Walking Lunges (50/35 lb.)

8 DB Push Presses

90-sec. Front-rack Hold

5 rounds