Thursday 08/06/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 reps each position of Shoulder Sequence (https://youtu.be/YEGP0m9WK6Q)
Then, with a 15/10-lb. plate, perform 8-10 reps of each:
Overhead Elevation/Depression (https://youtu.be/c3MJu3gEfr0) (Shrug)
Steering Wheels (https://youtu.be/l_YFVJ0_A2k)
Plate Ground-to-overheads
Pull-up
10 Db Standing High Pulls – each side
10 Jumping Pull-ups
20 sec. Hang on Pull-up bar
10 sec. Hang Chin over Pull-up bar
AMRAP 6 min.
Midline Madness
20 Db Heel Taps – There and back = 1 rep
20 sec. Hollow Rock Hold
10 sec. Superman Hold (belly – no hands or legs touching ground)
AMRAP 6 min.
Workout Prep
Warm-up (No Measure)
Rx’d
15-sec. Handstand Hold
10 Handstand Shoulder Taps (https://youtu.be/dpku35Tcp40)
5 Negative HSPU Lowers
3 sets
5 Strict Handstand Push-ups + 5 Kipping Handstand Push-ups
3 sets
Moderate
15-sec. Handstand Hold (wall-facing) – walk as high as possible
8 Cherry Pickers – walk as high as possible
4 Wall Climbs – walk as high as possible
3 sets
10 Box Handstand Push-ups (5 really hard + 5 slightly easier) – change body angle for the second 3.
3 sets
Easier
15-30-sec. Plank Hold
10 Kneeling Supermans (https://youtu.be/yRkgx9qnenU)
10 Plank Get up Get Downs (https://youtu.be/hQC7NLnV–0)
3 sets
10 Pike Push-ups (5 really hard + 5 slightly easier) – change body angle for the second 3.
3 sets
Metcon (Time)
21-15-9
Pull-ups
Handstand Push-ups
* Handstand Push-up
Complex
* Project Pull-up/Midline Madness
Partially Loaded
21-15-9
Db Chainsaws (https://youtu.be/Xz5sgMw77hI) (each side)
Handstand Push-ups
* Handstand Push-up
Complex