Tuesday 05/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Ring Work Session #1

8 Ring Rows – easy

8 Ring Push-ups – easy

8 False-grip Ring Rows

8 Jumping Ring Dips

2 rounds

Test – Today requires Rings at different heights.

1.Max time Ring Hold – top position of a Dip

a. Scale to one-foot support on the ground, or two-foot support if needed.

2.False-grip Hold – hanging position on high Rings

a. Scale to a False-grip Hold at the bottom of a Ring Row.

3.Max reps Skin the Cats – high rings

a. Scale to ground-assisted Skin the Cats.

b. Scale further to max reps of challenging Ring Rows.

Project Squat Session #1

6 reps at each position of Jami squat drill

6 warrior pose 3 each side (hold 5 sec. each rep)

Round-the-room tall duck walks

6 Good mornings to squat

2 rounds

Test: Bottom-of-squat Hold. How long can they perform this in a perfect position? No slouching or relaxing at the bottom.

Workout Prep

Warm-up (No Measure)

Prep for the Ring Dips

Spend 5 min. figuring out any scalings for the Ring Dips. Perform upward of 10 reps with their modification.

200-m Run – moderate

100-m SA Carry – 50 m each side

10 Renegade Rows – 5 each side

200-m Run – fast

RX: Metcon (Time)

400-m Run

200-m SA Farmers Carry (50/35 lb.)

10 Ring Dips

20 Renegade Rows – 10 each side

5 rounds

FIT: Metcon (Time)

400-m Run

200-m SA Farmers Carry

10 Box Dips

10 Renegade Rows – 5 each side

5 rounds
Partially Loaded

400-m Run

200-m SA Farmers Carry (50/35 lb.)

10 Box Dips

20 Renegade Rows – 10 each side

5 rounds