Thusday 01/27/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up with a MB

On your call, have athletes move through each progression for ~30-45 sec.

The format works as follows: Round 1/Round 2/Round 3

Jumping Jacks/Step-ups/Box Jumps

MB Sit-ups/Hollow Rocks/Bodyweight Wipers

100-m Run (slow)/100-m Run (moderate)/100-m Run (fast w/MB)

Review Barbell Wiper + Load

Workout Prep

Warm-up (No Measure)

Review Rope Climb

Spanish Wrap

Russian Wrap

Rope Climb Practice

1. Sit to stand

2. Seated Rope Climbs

3. Rope Climbs or attempts

4. Legless

Prep for the Workout

1 Rope Climb

10 Barbell Wipers

10 Box Jumps

100-m Run

RX: Metcon (Time)

Complete, in any order:

10 Rope Climbs

100 Barbell Wipers (95/65 lb.)

100 Box Jumps (24/20 in.)

800-m MB Run

FX: Metcon (Time)

Complete, in any order:

10 Seated Rope Climbs

80 Barbell Wipers

80 Plate Jumps

600-m MB Run