Thursday 09/10/20

9
Sep

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!