Thursday 03/18/2021

17
Mar

Thursday 03/18/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

I-go-you-go:

20 Mountain Climbers (each)

20 Jumping Jacks (each)

10 Lying MB Chest Throws (each; P1 throws to P2) OR 10 Lying DB Floor Bench Presses

10 Lying Leg Throws (each) OR 10 Lying Leg Raises (each)

10 Lying MB Kicks, (each) OR 10 Lying Glute Bridges (each; add DB if you want!)

2 rounds

With a light DB, perform:

100-m (or 1-min. Marching) Single-arm OH DB Carry (50 m each arm)

10 Cuban Presses – each side

10 Standing High Pulls – each side

10 Windmills – each side

1-2 rounds

Workout Prep

Warm-up (No Measure)

Pull-up Prep/Complex

5 Hanging Shoulder Shrugs

4 Shoulder Round-the-worlds

3 Leg Round-the-worlds

2 Strict Pull-ups

3 sets

Scale 1

6 Hanging Shoulder Shrugs

6 Hanging Knee Raises

6 Jump to Negative Pull-up Lowers

3 sets

Ring Version

8 Ring Rows + Scapula Retraction at bottom position

8 Challenging Ring Rows

3 sets

DB Version

30 sec. DB Plank (hands on DBs)

10 Alt. DB Renegade Rows

3 sets

10 MB Front Squats

5 Pull-ups

5 Wall Balls

5 Pull-ups

DB Version:

10 Single DB Front Squats

6 Alt. Renegade Rows

10 Single DB Clusters

6 Alt. Renegade Rows

RX: The “Inducer” x 2 (Time)

7 Wall Balls (20/14 lb.)

7 Pull-ups

7 rounds

Rest 3 min.

2 rounds

FIT: The “Inducer” x 2 (Time)

7 Wall Balls

7 Ring Rows

7 rounds

Rest 3 min.

2 rounds
Partially Loaded

7 Single DB Clusters (45/25 lb.)

7 Alt. DB Renegade Rows

7 rounds

Rest 3 min.

2 rounds

Cooldown

Warm-up (No Measure)

Spend 3+ min. in a Back Bridge (https://youtu.be/08El9A8rRLw). Find a scale that is more restorative vs an aggressive stretch feeling.