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