Sunday 12/27/2020
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1 min. at each station
Pole Squats
Ring Rows + Scap Retraction at the bottom of Row
Alt. Cossack Squats
Ring Rows + 3-sec. Pause at the top of the Row
Bootstrap Stretches
Ring Rows
Alt. Warrior Stretches
Flexi Swimmer Stretch—Hold for 5 sec. at a time, then stand up between.
Workout Prep
Warm-up (No Measure)
5 Jumping Chest-to-bar Pull-ups + 5 Kipping Swings
EMOM 3 min.
5 Jump to Slow Negative Lowers + 5 Kipping Pull-ups (scale to attempts or use a Band)
EMOM 3 min.
6 Chest-to-bar Pull-ups (scale to attempts, or use a Band and work on regular Pull-ups)
EMOM 3 min.
With a load two lighter than their workout weight, have them perform:
8 reps – add load
6 reps – add load
4 reps – workout weight
Metcon (AMRAP – Rounds and Reps)
2-4-6-8-10…
Unbroken DB Back Squats (65/45 lb.)
Unbroken Chest-to-bar Pull-ups
* One DB behind neck
* Workout ends when they cannot go unbroken any longer
* Not timed. Score = reps.
* Dec. 2019
Partially Loaded
2-4-6-8-10…
Unbroken DB Back Squats (65/45 lb.)
Unbroken DB Push-up + DB Deadlift
* One DB behind neck
* Workout ends when they cannot go unbroken any longer
* Not timed. Score = reps.