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