Thursday 06/24/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm-up
10 +/- Distracted Wheelbarrows
10 +/- Leg Throws
10 +/- Wall Squat MB Tosses
2 rounds
For gyms that are social distancing, perform:
20 Handstand or Plank Shoulder Taps
10 Anchored Leg Raises
10 Sit-ups
10 Wall Squats
Workout Prep
Warm-up (No Measure)
Prep for the HSPU
5 x Kick up to Handstand Hold (3-5 sec.)
2 x Max Handstand Hold Attempt (1 min. max)
4 x Negative Lowers
4 x Kipping HSPUs
2 rounds
Project Oly – Session #11
Oly Complex #1 – Clean and Jerk
Clean Deadlift – just past the knee
Clean Deadlift – to pockets
Clean Shrug
High Pull
Power Clean
Squat Clean
Dip Hold
Dip Drive Push Press Hold Overhead
Push Jerk
Split Jerk
Perform the Complex with a PVC up to 10 reps.
RX: Metcon (Calories)
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds
RX: Metcon (AMRAP – Reps)
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds
FIT: Metcon (Calories)
1 min. Bike
30 sec. Rest
45 sec. Pike or Plank Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Pike HSPUs
15 sec. Rest
3 rounds
Partially Loaded
1 min. Double-unders
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Double-unders
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds