Thursday 05/06/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Inchworm + Push-up

10 Dead Bugs (each side)

5 DB Deadlift to Lunge

10 Halo DB Around-the-worlds

5 Arm Bars (each side)

2 sets

Project Ring Work or Project Squat

Project Ring Work Session #3

Prep

10 False-grip Ring Rows

10 Ring Push-ups

1-2 rounds

Transitions

6 Russian Dips

6 Banded Ring Pull-downs – Adjust the thickness of the band.

5 rounds

Project Squat Session #3

1 min. continuous ‘Pole’ Squat

1 min. each side Couch or Wall/Hip Flexor Stretch

1 min. Quad Rocks

1 min. Bootstrap Stretch – for quality

2 rounds

Review the Deadlift

Workout Prep

Warm-up (No Measure)

Review the TGU

4 Unweighted reps – each side

3 Reps with their shoe – each side

Review the Double-hand Single DB Push Press.

3×4 Deadlifts

3×2 TGUs (1 per side)

RX: Metcon (AMRAP – Rounds and Reps)

4 Alt. Turkish Get-ups (65/45 lb.)

8 Deadlifts (205/155 lb.)

12 Double-hand Single DB Push Presses

AMRAP 10 min.

FIT: Metcon (AMRAP – Rounds and Reps)

4 Alt. Turkish Get-ups

8 Deadlifts

12 Double-hand Single DB Push Presses

AMRAP 10 min.
Partially Loaded

DB: 50/35 lb.