Thursday 05/27/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm and Review the Wall Climb, Toes-to-bar, and Box Jump

10 Box Step-ups (24/20 in.)

10 Sit-ups

10 Plank Get-down/up

10 Box Jumps – athletes must step down (24/20 in.)

10 Kip Swings

20 Feet-elevated Shoulder Taps (feet on wall)

10 Box Step-ups (30/24 in.)

10 Kipping Knee Raises

3 Partial Wall Climbs

9 Box Jumps – athletes must step down (30/24 in.)

7 Toes-to-bars (or workout modification)

3 Wall Climbs (or workout modification)

Workout Prep

Warm-up (No Measure)

Review and Practice the Forward Roll

1 Forward Roll

1 Wall Climb

3 Toes-to-bars

3 Box Jumps

Project Ring Work Session #11

Skin the cat

1. 5 x Jump to Tuck + Hold

2. 5 x Jump to Skin the Cat

3. 5 x Full Skin the Cat

2 sets of each

Project Squat Session #11

20 sec. Squat Hold/10 sec. Rest

4 rounds

20 sec. Jiu-Jitsu Drill/10 sec. Rest

4 rounds

20 sec. Air Squats/10 sec. Hold at bottom of Squat

4 rounds

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

FIT: Metcon (Time)

3 Forward Rolls

5 Plank Get-down/up

7 Sit-ups

9 Step-ups (high)

7 rounds
Partially Loaded

3 Forward Rolls

5 Wall Climbs

7 Sit-ups

9 Object Jumps (high)

7 rounds