Saturday 06/26/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with Cindy
AMRAP 5 min. of Cindy: 5 Jumping Pull-ups + 10 Push-ups + 15 Squats
Midline Accessory Work
Alternating Tabata(ish)
20 sec. V-ups + 10 sec. Rest in Hollow position
20 sec. Floor Back Extensions + 10 sec. Rest Superman
5 total rounds
Workout Prep
Warm-up (No Measure)
Review the DB Front Squat and Hang Power Clean
Review the Ring Dip:
Hold Support at Top of Rings
Hold Support at Bottom of Rings
8 Ring Dip Negatives
2 x 6 Ring Dips or Banded Ring Dips or Box Dips
6 Hang Power Cleans
6 DB Front Squats
6 Hang Power Cleans
6 DB Front Squats
6 Hang Power Cleans
RX: Metcon (Time)
6 Ring Dips
6 DB Front Squats (50/35 lb.)
5 rounds
Rest 3 min.
6 Ring Dips
6 Hang Power Cleans (155/115 lb.)
5 rounds
FIT: Metcon (Time)
6 Box Dips
6 DB Front Squats
4 rounds
Rest 3 min.
6 Box Dips
5 Hang Power Cleans
4 rounds
Partially Loaded
9 Hand Release Push-ups
6 DB Front Squats (50/35 lb.)
5 rounds
Rest 3 min.
9 Hand Release Push-ups
6 DB Hang Power Cleans (50/35 lb.)
5 rounds