Sunday 11/08/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Samson (https://youtu.be/tGgwZNcP86A)
Skip for height
Skip for distance
Walking Cossack Squats (https://youtu.be/UpWMXBopkdU)
Side Shuffle
Karaoke
Walking Lunges
6 x Shuttle Run
* Use Shuttle Run course
~30-45 sec. Stations:
Torso Twists (https://youtu.be/oIzXBhwMRbY)
Hollow Rocks
Hanging Scap Circles (https://youtu.be/V8W3nbvrXvE)
Supermans
Face Pulls (https://youtu.be/sChNuxcYn8E)or One-arm Ring Rows (https://youtu.be/vPK5nRwNdn4)
Around-the-Worlds (https://youtu.be/Cn9peRodgss) – windshield-wiper style
2 rounds
Workout Prep
Warm-up (No Measure)
Review Gymnastic Complex
Kip—Kip Swing—2 Kip Swings + 1 Pull-up + 2 Kip Swings—C2B—BMU—K2E
Round 1: 5 Jumping C2Bs + 7 Jumping Pull-ups + 9 Hanging Knee Raises or (more experienced) 3 Strict Pull-ups + 5 Kipping Pull-ups + 7 Hanging Knee Raises
Round 2: 3 C2Bs + 5 Pull-ups + 7 Knees-to-armpits
Round 3: 3 BMUs + 5 C2Bs + 7 K2Es
Then,
Gymnastic complex (unbroken, using workout modification)
6 Shuttle Runs
12 Lunges
Metcon (AMRAP – Rounds and Reps)
3 Unbroken Bar Muscle-ups
5 Unbroken Chest-to-bar Pull-ups
7 Unbroken Knees-to-elbows
30 x Shuttle Run (20 m)
20 Alt. DB Reverse Lunges (50/35 lb.)
AMRAP 25 min.
* The MUs, Pull-ups, and K2Es need to be done unbroken as one complex
* Penalty for breaking is a 5-rep
deduction
* Single DB – hold however
Partially Loaded
7 DB Woman-makers
7 Kick Sits
30 x Shuttle Run (20 m)
20 Alt. DB Reverse Lunges (50/35 lb.)
AMRAP 25 min.
* Single DB – hold however