Thusday 08/19/2021

18
Aug

Thusday 08/19/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawls

Forward Rolls

Monkey Swings across the Pull-up Rig

Cartwheels

Burpee Broad Jumps

Hand Releases on Dip Bar

Shoulder Prep

P1 does Lying Prone Band Pulls

P2 does Shoulder Around-the-worlds

Switch

Then, both perform Hanging Thoracic Stretch

Then:

P1 performs 8 light TGUs

P2 performs Long Ring Pushouts

Switch

Then, both perform Partner Wall Stretch

Workout Prep

Warm-up (No Measure)

10 Jumping Pull-ups

10 Kipping Swings

5 Kipping Swings + 2 Pull-ups

5 Pull-ups + 2 Chest-to-bar Pull-ups

5 Chest-to-bar Pull-ups

5 Jump to Negative Strict Pull-ups + 2 Strict Pull-ups

RX: Metcon (Time)

100 Pull-ups

Every time you break, perform

5 Over-unders

50 Chest-to-bar Pull-ups

Every time you break, perform

5 Over-unders

25 Strict Pull-ups

Every time you break, perform

5 Over-unders

FIT: Metcon (Time)

25 Jumping Pull-ups

10 Over-unders

25 Pull-up Bar Rows

10 Over-unders

3 rounds

Cooldown

Warm-up (No Measure)

Project Recovery Session #8

1-2 min. Each position Banded Shoulder Stretches

20 Slow paced Alt. Kneeling Supermans