Thursday 06/03/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
KB Warm-up (as a group)
Hip/Glute Bridges
Sit-ups
Cossack Squats
TGUs
Round-the-worlds
Pass-throughs
Swings
2 rounds
* Perform 8-10 reps of each movement.
Workout Prep
Warm-up (No Measure)
Toes-to-bar Prep (as a group)
10 Lying Wall Toes-to-bars
10 Lying Toes-to-bars (Dragon Flags) – do 5 slow and 5 fast
10 Kipping Swings on Bar
5 Hanging Leg Raises – or Toes-to-bar Attempts
5 Toes-to-bars
Step-up Prep and Workout Prep
10 Lateral Step-ups (each side)
10 Lateral Step Up-and-overs (10 total)
2×8 Lateral Step Up-and-overs (with load)
* For the second set, use their workout weight.
* Use their Box height for all sets.
RX: Metcon (Time)
10 Lateral Step Up-and-overs (45/25 lb.) (24/20 in.)
10 Toes-to-bars
1 round
8 Lateral Step Up-and-overs
8 Toes-to-bars
2 rounds
6 Lateral Step Up-and-overs
6 Toes-to-bars
3 rounds
4 Lateral Step Up-and-overs
4 Toes-to-bars
4 rounds
FIT: Metcon (Time)
10 Step Up-and-overs
10 Lying Toes-to-bars
1 round
8 Step Up-and-overs
8 Lying Toes-to-bars
2 rounds
6 Step Up-and-overs
6 Lying Toes-to-bars
3 rounds
4 Step Up-and-overs
4 Lying Toes-to-bars
4 rounds
Partially Loaded
10 Lateral Box or Object Step Up-and-overs (45/25 lb.) (24/20 in.)
10 Lying Wall Hands-to-toes
1 round
8 Lateral Box or Object Step Up-and-overs
8 Lying Wall Hands-to-toes
2 rounds
6 Lateral Box or Object Step Up-and-overs
6 Lying Wall Hands-to-toes
3 rounds
4 Lateral Box or Object Step Up-and-overs
4 Lying Wall Hands-to-toes
4 rounds
Cooldown
Warm-up (No Measure)
Quad Pose Stretch + Lying Pigeon Stretch
