Saturday 10/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3:

A) Performs reps (timer)

B) At Rig (Boxes, Rings, or Pull-up Bar)

C) Isometric Hold

A) Row 10/8 cal.

B) Dip support (Box or Rings)

C) Plank Hold

A) Row 10/8 cal.

B) Pull-Up Bar hang

C) Tuck Hold

A) Row 10/8 cal.

B) Wall-facing Handstand Hold

C) Supine Bridge Hold

Workout Prep

Warm-up (No Measure)

Dynamic and Static Mobility

10 Scap Pull-ups

10 Kip Swings

3-5 Downward Dog to Cobra and back

2 rounds

In pairs, 1 min. on each person:

Partner Lying Arm Lift

Partner Over-the-Shoulder Tricep Stretch

Movement Prep

5-7 Jump to Negative Strict Pull-up Lower

5-7 Ring Rows

3-5 Hard Ring Rows

3-5 Strict Pull-ups

5-7 Box Dips

3-5 Strict Dips

3-5 Wall Climbs

RX: Metcon (AMRAP – Reps)

4 Strict Pull-ups

4 Strict Ring Dips

EMOM 4 min.

2 Wall Climbs

4 Inverted Ring Rows

EMOM 4 min.

2 rounds

FIT: Metcon (AMRAP – Reps)

4 Negative Pull-ups

4 Strict Dips

EMOM 4 min.

2 Wall Climbs

4 Ring Rows

EMOM 4 min.

2 rounds

Cooldown

Warm-up (No Measure)

Row 250 m

Repeat 5-10 Downward Dog into Cobra + Pause in each position