Thursday 09/10/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
30 sec. at each station:
Plane Crash Stretch (https://youtu.be/5Djx2-hBnHU)
Spider Man Stretch (each side)
Leg Swings (each side)
Arm Circles Forward and Backward
Inchworm + Push-up
Deck Squats
Bootstrap Stretch (https://youtu.be/yhAUCGZnv3s)
Split stance good-mornings (https://youtu.be/dpIBVWC863E)
1-2 rounds
PVC Fran:
21-15-9
PVC Thrusters
Jumping Pull-ups
Workout Prep
Warm-up (No Measure)
10-12 Ring Rows
1 Hang from the Bar and perform 10 Shoulder Shrugs
10-12 Kip Swings (have all athletes practice, even if performing Jumping Pull-ups)
10-12 Front Squats
3 sets of: 2 Kip Swings + Pull-up or Kip + 2 Kip Swings (jump down after last 2 Kip Swings)
10-12 Push presses in Squat Stance
10-12 Pull-ups (Kipping or Butterfly)
10-12 Thrusters
2 rounds:
5 Front Squats
5 Push Presses
5 Thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Warm-up (No Measure)
Partially Loaded
21-15-9
DB Thrusters (45/25 lb.)
Alt. Renegade Rows
Cooldown
Warm-up (No Measure)
Take a walk—don’t stop moving right away! The Fran cough doesn’t take long to set in!