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

* Single DB – hold however