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