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