Sunday 01/16/2022


Sunday 01/16/2022

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Play “Zip-Zap-Zop”

Hip Warm-up/Thruster Prep

As a group, perform:

Spicy Hip Drill

Alternate with active Pigeon Stretch – Have them walk their hands around their body in a half circle, pausing on each side of the body on each leg

5-10 reps at each position

Then, have everyone grab a light DB and perform:

8 SA Push Presses (4/4)

8 SA Front Squats (4/4)

8 Thrusters (4/4)

2 rounds

Workout Prep

Warm-up (No Measure)

Pistol and Candlestick Prep

As a group, go through each progression, performing a few reps of each:

Hollow Rocks

Hollow Rock to stand, using hands if needed

Rolling Pistols

High Lateral Step-ups

Pistol on Box

Pistol to Box


Workout Prep

In any order, complete:

20 Double-unders

10 SA Thrusters (5/5; use working weight)

5 Shuttle Runs

10-cal. Row

5 Candlesticks

10 Pistols

RX: Metcon (Time)

30 Double-unders

30 Single-arm DB Thrusters (50/35 lb.)

30 Shuttle Sprints

30 Candlesticks

30-cal. Row

30 Pistols

Metcon (Time)

30 Fast Feet

30 Single-arm DB Thrusters

30 Shuttle Sprints

30 Candlesticks

30-cal. Row

30 Elevated Rev. Lunges