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

* Handstand Push-up

Complex