Sunday 07/05/20
Silver Creek Crossfit – CrossFit
Warm-up (No Measure)
In partners, alternate 30 sec. on/30 sec. off of:
Round 1: Burpees
Round 2: Lying Ball Throws (the person resting throws the ball)
Round 3: Sit-ups
Round 4: Ball Throws
* Partner 1 works while Partner 2 rests, then they switch.
Mobilize and Prep for Bench Press (still in partners)
While Partner 1 performs 10 Thoracic Rotations (https://youtu.be/QWwiOHexU8I) (BPS),
Partner 2 holds a Hollow Rock (scale as needed)
Switch
10 Partner Wall Slides (https://youtu.be/OaZmOvuuhyQ)each.
Workout Prep
Warm-up (No Measure)
Part 1
Bench Press
10 reps with an empty barbell
8 reps – add load
6 reps – add load
6 reps – add load
Part 2
4 Clapping Push-ups OR workout modification
4 MB Sit-ups
Part 1
Metcon (Weight)
Max Set Bench Press (70 percent of 1RM)
Rest 2 min.
Max Set Bench Press (60 percent of 1RM)
Rest 2 min.
Max Set Bench Press (50 percent of 1RM)
Rest 2 min.
2 rounds
Partially Unloaded
Max Set DB Floor Press
rest 2 min.
Max Set DB Floor Press
rest 2 min.
Max Set DB Floor Press
rest 2 min.
2 Rounds
Part 2
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Clapping Push-ups
Partially Unloaded
Omit MB
MB Sit-ups