Saturday 07/10/2021

9
Jul

Saturday 07/10/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Prep

6 reps Shoulder Sequence (each position)

6 Inchworms + Push-up

6 Down Dog to Cobra

2 rounds

In partners, “I-go-you-go” style:

30 sec. Hold at the top of the Rings

5 Jump to top position of Dip and Slow Lower to the bottom

30 sec. Hold in the bottom position of the Dip

5 Strict Ring Dips

5 Kipping Ring Dips

Workout Prep

Warm-up (No Measure)

Review the HSPU and Double-under.

Prep for the Workout

20 Double-unders

5 Ring Dips

5 HSPUs

1-2 rounds

RX: “Jumping JT” (Time)

21-15-9

HSPUs

Double-unders

Ring Dips

Double-unders

Push-ups

Double-unders

FIT: Metcon (Time)

“Jumping JT”

21-15-9

Pike HSPUs

Fast Feet (double reps)

Box Dips

Fast Feet (double reps)

Push-ups

Fast Feet (double reps)
Partially Loaded

21-15-9

Pike Push-ups

Double-unders

DB Strict Presses

Double-unders

Push-ups

Double-unders

Cooldown

Warm-up (No Measure)

Row for 3-5 min. at a slow, conversational pace. The Pulling will help balance out all the Pressing the athletes have just performed.