Thursday 08/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

5 reps on each side of the DB Burgener Complex

5 reps each side of Dynamic Plane Crash Victim

Rowing Prep

On the Rower, turn the units to watts and perform:

30 sec. Row @ 1/2 their bodyweight in watts

30 sec. Row @ their bodyweight

30 sec. Row @ 1/2 their bodyweight

30 sec. Row @ 1.5x their bodyweight (not everyone can do this)

30 sec. Row @ 1/2 their bodyweight

30 sec. Row @ 2x their bodyweight

Workout Prep

Warm-up (No Measure)

Review and Prep Handstand Hold and HSPU

5 x Walking Inchworms + Push-up on each rep

5 x Half Handstands

5 x Shoulder Shrugs

5 x Kick up on Wall + Hold for 3 sec., come down

5 x HSPU Negatives

5 x Strict HSPU

RX: Metcon (Calories)

Tabata

Row

Handstand Hold

Row

Strict Handstand Push-ups

FIT: Metcon (Calories)

Tabata

Row

Box Pike Hold or Pike Hold

Row

Cooldown

Warm-up (No Measure)

Banded Shoulder Sequence