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