Sunday 07/05/20

4
Jul

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