Sunday 08/16/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10-20 reps Arm Circle Sequence (https://www.powermonkeyfitness.com/videos/warm-shoulders/arm-circle-sequence)
10-20 reps Seated Shoulder Extension Stretch (https://www.powermonkeyfitness.com/videos/warm-shoulders/seated-shoulder-extension-stretch) (leg rotations) – start slow on this one
5 reps Hanging Core Sequence (https://www.powermonkeyfitness.com/videos/core-abs/hanging-core-sequence-1) (rest as needed between reps)
Pull-up
Unbroken Pull-up
1-2-3-4-5…
– Perform 1 set, rest, then repeat with another rep added to the end.
– Rest 30 sec – 2 min between sets.
– If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)
– Choose Pull-up variation.
Midline Madness
Unbroken Sit-up
1-2-3-4-5…
– Perform 1 set, rest, then repeat with another rep added to the end.
– Rest 30 sec -45 sec between sets.
– If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)
– Choose Sit-up variation. Add load, or allow movement. Or perform Strict.
Workout Prep
Warm-up (No Measure)
4 Jumping Pull-ups
8 Inchworms (https://youtu.be/-E8dSKzHAAs)
12 Boot Strap Stretches (https://youtu.be/yhAUCGZnv3s)
2 rounds
4 Ring Rows
8 Inchworm + Push-up
12 Good Morning to Air Squats (https://youtu.be/39tFBLwX1PY)
2 rounds
4 Pull-ups (or start using workout modification here)
8 Push-ups
12 Air Squats
2 rounds
4 Chest-to-bar Pull-ups
8 Ring Push-ups
12 Jumping Air squats
1 round
Metcon (Time)
4 Chest-to-bar Pull-ups
8 Ring Push-ups
12 Jumping Air Squats
Every 90 sec.
10 rounds
Partially Loaded
8 Alt. Db Renegade Rows
10 Push-ups
12 Jumping Air Squats
Every 90 sec.
10 rounds
Cooldown
Warm-up (No Measure)
1 min. each side Pole Stretch (https://youtu.be/AITFkbjwE74)
1 min. each side Side Pole Stretch (https://youtu.be/horgCN06SCE)