Tuesday 05/25/2021

24
May

Tuesday 05/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Review any of the below movements:

5 Cossack Squats (each side)

7 Ring Rows

9 Lunges

AMRAP 6 min.

Project Ring Work Session #10

Muscle-up – Pull + Push

Perform 5-8 reps of each movement x 2 sets.

1. Kneeling Muscle-up Transitions – set the Rings about an arm’s reach.

OR 1. Box Transition + Dip Out

2. Jackie Chan Transition

3. PVC Banded Pull-down

Project Squat Session #10

10 Single-leg Stationary Lateral Step-ups – each side

10 Side Plank Leg Raises – each side

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Chest-to-bar Pull-up

10 Kip Swings—10 Bigger Kips—6-8 Pull-ups or attempts—6-8 C2B Pull-ups or attempts

4 Front-rack Lunges

6 C2B Pull-ups

3 sets

RX: Metcon (AMRAP – Rounds and Reps)

8 Front-rack Lunges (135/95 lb.)

12 Chest-to-bar Pull-ups

AMRAP 16 min.

FIT: Metcon (AMRAP – Rounds and Reps)

8 Front-rack Lunges

12 Jumping Chest-to-bar Pull-ups

AMRAP 16 min.
Partially Loaded

10 DB Front-rack Lunges

12 DB Chainsaws – each side

AMRAP 16 min.

DB: 65/45 lb.