Saturday 10/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 Partner Wall Slides

4 x Kick up

1 min. each Wall Stretch

10 Shoulder Shrugs in Handstand

10 Lying Shoulder Internal/External Rotations with small Plate

5 Slow-lower Handstand Push-up Negatives

10 Partner Wall Slides

5 Strict HSPUs

5 Kipping HSPUs

Workout Prep

Warm-up (No Measure)

5 Front Squats

5 Power Cleans + 5 Squat Cleans

5 x 1 Front Squat + 1 Squat Clean

RX: Metcon (AMRAP – Rounds and Reps)

8 HSPUs

8 x 1 Front Squat + 1 Squat Clean (45/35 lb.)

AMRAP 15 min.

* Every 2 min., perform 1 Rope Climb

FIT: Metcon (AMRAP – Rounds and Reps)

8 Pike Push-ups

8 x 1 Front Squat + 1 Power Clean

AMRAP 15 min.

* Every 2 min., perform 1 Seated Rope Climb

Cooldown

Warm-up (No Measure)

Lie with your legs up the Wall. Move both legs from side to side along the Wall, if possible, without falling; go as far to each side as possible. Every time they go to the right and left once, then get back to the middle, rest for 30 sec. Do this for 10 or so rotations.

With legs still up the Wall, move them into a Frog Stretch position (as much as possible), with butt still up against the Wall. Hold this position for upwards of 2 min. Stretch your arms over your head straight or clasping each other.