Thursday 6/18/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
T-spine rotation with shoulder rolls (https://youtu.be/eSRIedw0BGw)
6-point burpees
Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw) – 30 sec. Each side.
1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)
Death by Handstand Hold — In Partners
P1 Performs 10-second Hold
P2 Performs 10-second Hold
Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.
Warm-up (No Measure)
10-8-6-4-2
T-spine rotation with shoulder rolls (https://youtu.be/eSRIedw0BGw)
6-point burpees
Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw) – 30 sec. Each side.
1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)
Death by Handstand Hold — In Partners
P1 Performs 10-second Hold
P2 Performs 10-second Hold
Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.
Workout Prep
Warm-up (No Measure)
10-15 sec. hang on bar & torso twist (pronated, REGULAR grip)
Repeat with NARROW grip
10-15 sec. hang on bar & torso twist (supinated, REGULAR grip)
Repeat with NARROW grip
10 Jumping pull-ups
5 x (1 Jumping pull-up + 1 Slow negative)
5 BW Strict pull-ups OR 10 hard Ring Rows
Partially Loaded and Unloaded
10 tempo banded lat pull downs
10 tempo banded face pulls (https://youtu.be/sChNuxcYn8E)
3 sets – rest as needed between sets
If they have no bands, switch up the finisher to:
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions (https://youtu.be/rw5wMk24sBw)
30 sec. Rest
3-5 rounds
Weighted Pull-ups (3-3-3-3-3-3-3)
FULLY LOADED
Bent Over Row (10-10-10-10-10)
PARTIALLY LOADED
Single-leg Hip Extensions (Weight)
10-10-10-10-10
UNLOADED
