Sunday 09/05/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run an easy 400 m as a group:

20 sec. Mountain Climbers (fast)/10 sec. rest

20 sec. Squat, hands touch the ground + Squat, hands straight into the air/10 sec. rest

3-4 rounds

Muscle-up/HSPU Prep

10 DB Shoulder Shrugs

5 Kick up to Handstand, perform 5 Shoulder Shrugs in Handstand, Kick down

2 rounds

5 Kipping Swings on Rings

5 Strict Pull-ups on Rings

5 Kipping Pull-ups

5 Strict Muscle-ups

5 Kipping Muscle-ups

Workout Prep

Warm-up (No Measure)

With an empty Barbell,

Deadlift—Front Squat—Power Snatch

10 Deadlifts + 8 Front Squats + 6 Power Snatches

8 Deadlifts + 6 Front Squats + 4 Power Snatches

6 Deadlifts + 4 Front Squats + 2 Power Snatches

5 Deadlifts

3 Muscle-ups

3 Front Squats

3 HSPUs

1 Power Snatch

200-m Run with MB

RX: Metcon (Time)

Run 800 m

35 Deadlifts (155/105 lb.)

10 Ring Muscle-ups

25 Front-rack Rev. Lunges

10 Strict HSPUs

15 Power Snatches

Run 800 m with MB (20/14 lb.)

FIT: Metcon (Time)

Run 600 m

35 Deadlifts

10 False-grip Ring Rows

25 Front-rack Rev. Lunges

10 Pike Push-ups

15 Power Snatches

Run 600 m with MB