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

* One DB behind neck

* Workout ends when they cannot go unbroken any longer

* Not timed. Score = reps.