Thursday 08/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a Jump Rope and a single light DB,

Single-unders

50-ft. Single-arm DB Waiter Carry right + 50 ft. left

10 Single-unders + 5 Double-unders OR 1 Double-under attempt

5 DB Windmills right + 5 left

Double-unders

5 Single-arm DB Strict Presses + 10 Push Presses

Triple-under practice

Mobility Rotation- 30-45 sec. @ each station

Banded Shoulder Distraction

PVC Cuban Presses

Wall/Pole Calf Stretch

Thoracic Extension over Foam Roller

2-3 rounds

DB Accessory Work

6-10 reps Floor Presses

10 reps Arnold Presses

6-10 reps Bent-over Rows (each arm)

10 reps Single-arm Standing High Pulls

2-3 working sets

Workout Prep

Warm-up (No Measure)

Review the Shoulder-to-overhead

10 PVC Strict Presses

10 PVC Push Presses

10 PVC Push Jerks

10 PVC Split Jerks

RX: Metcon (AMRAP – Rounds and Reps)

7 Shoulder-to-overheads (135/95 lb.)

25 Double-unders

AMRAP 9 min.

FIT: Metcon (AMRAP – Rounds and Reps)

7 Shoulder-to-overheads

40 Single-unders

AMRAP 9 min.

Cooldown

Warm-up (No Measure)

1 min.+ each side KB/Parallette Calf Smash

1 min.+ each side Racked Barbell Trap Smash