Thursday 01/28/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER BIKE COMPLEX:

P1 sits on Bike while P2 stands in front of Bike.

P1 Bikes with legs only, while P2 pushes and pulls on the handles with arms only.

– Bike 7-10 calories like this.

– Switch and Bike another 7-10 calories.

1 Partner Bike Complex

10 Partner Push-ups with alternating high five at the top of each rep (together)

1 Partner Bike Complex

10 Kickbacks + 5 Burpees with a high five at the top of each rep (together)

1 Partner Bike Complex

10 Alternating Junkyard Dogs with partner (only the body bridge + crawl under portion)

2 min. Partner Hanging Thoracic Stretch (wide, regular, and narrow grip, switching after about 10 sec. each), Hang individually

1-2 min. Hip Prep “Jiu-jitsu”

Workout Prep

Warm-up (No Measure)

With a Box:

10 Stationary Lateral Step-ups – each side

10 Step-ups

5 x 20-m Shuttle Runs

30-sec. Floor Superman Hold

5 Burpees

10 Box Jumps – with intention

5 x 20-m Shuttle Runs

5 Burpee Box Jumps

30-sec. Supine Hold

RX: Metcon (AMRAP – Reps)

2 min. Assault Bike

2 min. Box Jumps (24/20 in.)

2 min. Superman Hold on GHD

2 min. 20-m Shuttle Runs

2 min. Burpee Box Jumps

2 min. Supine Plank Hold

FIT: Metcon (AMRAP – Reps)

2 min. Assault Bike

2 min. Box Jumps/Step-ups

2 min. Superman Floor Hold

2 min. 20-m Shuttle Runs

2 min. Burpee Box Jumps/Step-ups

2 min. Supine Plank Hold
Partially Loaded

2 min. 20-m Shuttle Runs

2 min. Object Jumps/Step-ups

2 min. Superman Floor Hold

2 min. 20-m Shuttle Runs

2 min. Burpee Object Jumps/Step-ups

2 min. Supine Plank Hold