Thursday 12/23/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Burpees

4 Jumping Pull-ups

8 Push-ups

12 Air Squats

AMRAP 5 min.

Gymnastics/Shoulder Prep

4 Strict Toes-to-bars

4 Strict Ring Dips

4 Strict Pull-ups

3 rounds

Workout Prep

Warm-up (No Measure)

Review and Prep for Movements

Toes-to-bars

Ring Dips

Box Jumps

Pull-ups

Sit-ups

Burpees

Use this complex for the Barbell:

Deadlift

Power Clean + Jerk

Front Squat

OH Lunge

2×3 reps of complex

2×1 rep of complex

RX: 12 Days of Christmas (Time)

1 Power Clean + Jerk

2 Bar Muscle-ups

3 Front Squats

4 Toes-to-bars

5 Ring Dips

6 Box Jumps (24/20 in.)

7 Pull-ups

8 Deadlifts

9 KB Swings (24/16 kg)

10 Sit-ups

11 Burpees

12 Overhead Lunges

Barbell load: 155/115 lb.

FIT: Metcon (Time)

1 Power Clean + Jerk

2 False-grip Ring Rows

3 Front Squats

4 Lying Leg-to-poles

5 Push-ups

6 Step-ups

7 Jumping Pull-ups

8 Deadlifts

9 KB Swings

10 Sit-ups

11 Burpees

12 Walking Lunges