11
Aug
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