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)