Thursday 06/17/2021 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

As a group, with a light Plate (15/10 lb.)

20 Fast Feet

20 Lateral Fast Feet (both sides)

20 Two-footed Fast Jumps

20 Two-footed Lateral Jumps across the Plate

10 Steering Wheels

10 Press + 5-sec.

10 Walk across the Plate

10 Lying Overhead Plate Reach

Pull-up Prep

8 Kipping Pull-throughs

7 Negative Pull-up Lowers

6 Strict Pull-ups

5 Kipping Pull-ups

4 Kipping Pull-ups + 5-sec. Hold at the top of the Bar (chin over)

3 L-pull-ups

2 L-pull-ups with MB in lap

1 Max-set Pull-ups

Workout Prep

Warm-up (No Measure)

Handstand Holds – Facing out and Wall Facing

Walk Walks + Box Around-the-world Walks

Hand Releases (scaled version of Cherry Pickers)

Partner Handstand Holds on the floor

Partner Handstand Walking

10-5 Unbroken Pull-ups

Project Oly – Session #7

Snatch Specific Warm-up Complex

Snatch-grip Romanian Deadlift

Muscle Snatch

Power Snatch from above the knee

Overhead Squats

Sots Press

Chad Briefs the Warm-up