Sunday 01/23/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Plate Drills

Partner A: 50-ft. Waiter Walk – right arm

Partner B: Arm Lifts

Partner A: 50-ft. Waiter Walk – left arm

Partner B: Internal/External Rotation – standing, not lying

Partner A: 10-15 Small backward Arm Circles

Partner B: 5 Cuban Presses

Partner A: 10-15 Small forward Arm Circles

Partner B: 10 Counterbalance Plate Squats

Jog 200 m with Plate overhead

Workout Prep

Warm-up (No Measure)

OHS Drills – with a PVC Pipe

10 sec. Flagpole Stretch

10 Shoulder Pass-throughs

10 Good Morning to Squat

10 Behind-the-neck Snatch-grip Presses

10 OHS

30 sec. OHS Hold

OHS Loading – with a Barbell

5 Muscle Snatches

5 Power Snatches

1 Squat Snatch + 4 OHS

Spend the remainder of the time working up to a heavy set of 3 from the ground.

Dip Review & Practice

5-10 Box Dips

10-15 sec. Dip Support

10-15 sec. Bottom Dip Hold

3-5 Dip Negatives

3-5 Kipping or Strict Dips

2 rounds

Prep Stations

2 Dips

2 OHS

3 Dips

3 OHS

4 Dips

4 OHS

RX: Metcon (Time)

9-15-21

Ring Dips

OH Squats (95/65 lb.)

FIT: Metcon (Time)

9-15-21

Box Dips

OH Squats