Thursday 08/27/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
5 reps each partner PVC Stretches (https://youtu.be/L2RVlAlTEX8)
1 min. each Over-the-back Stretch (https://youtu.be/HTGTE4E_cpk)
1 min. each Hip/Back Stretch (https://youtu.be/k2y1mmIFt1E) (make this dynamic)
Pull-up
1 L-Sit Pull-ups
2 Strict Pull-ups
3 Kipping Pull-ups
5 Rounds
Midline Madness
3 Anchored Leg Raise
4 Strict Sit-ups
5 Sit-ups
5 Rounds
Workout Prep
Warm-up (No Measure)
10 Air Squats, nice and controlled (Make them pause at the bottom, Coach!)
10 Hang Power Cleans with an empty Barbell
5 Hang Power Cleans
10 False-grip Ring Rows
5 Hang Power Cleans
5 MU Transitions on low Rings + Jump into Dip Support
5 Hang Power Cleans
3-5 Muscle-ups or modification
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
* Project Pull-up/Midline Madness
* July 2018
Warm-up (No Measure)
Partially Loaded
50 Air Squats
7 Db Renegade Row + DB Burpee (RR is both sides = 1 rep)
15 DB Hang Power Cleans (50/35 lb.)
3 rounds
