Tuesday 01/04/2022

4
Jan

Tuesday 01/04/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Place Cones down the gym 10-20-m apart (3 sets: 10 m + Cone x 3)

At Cone 1, perform 10 Slam Balls—Bear Crawl to Cone 2

At Cone 2, perform 10 Air Squats—Duck Walk to Cone 3

At Cone 3, perform 10 Jumping Jacks—Run back to the start and tag teammate

Explosive Running Drills

2 x Standing Crouched Running

2 x Fully Crouched Running

1 x start from a kneeling position to jump

1 x start from lying facing forward on belly

Workout Prep

Warm-up (No Measure)

Pull-up/Burpee Prep

As a group, perform:

10 Kipping Swings + 30-sec. Hang Hold on Bar

Rest 30 sec.

5 Strict Pull-ups + 30-sec. Hold with chin over Bar

Rest 30 sec.

5 Burpee Pull-ups

Rest 30 sec.

2 rounds

5 Pull-ups unbroken

Rest 30 sec.

10 Pull-ups unbroken

Rest 1 min.

15 Pull-ups unbroken

Rest 30 sec.

RX: Body-weight #2 – The Fast and the Furious (Time)

20 Burpees

400-m Run

20 Pull-ups

3 rounds

FIT: Metcon (Time)

“Fast and Furious”

15 Burpees

400-m Run

15 Jumping Pull-ups

3 rounds

Cooldown

Warm-up (No Measure)

Relaxed Thoracic Stretch