Tuesday 07/13/2021

12
Jul

Tuesday 07/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a MB,

25 MB Front Squats

* Every 30 sec., perform 5 Push-ups

25 MB Squat Cleans

* Every 30 sec., perform 5 Kick-backs

25 Wall Balls

* Every 30 sec., perform 5 Lateral Over-the-ball Jumps

25 MB Sit-ups

* Every 30 sec., perform 6 MB Russian Twist

Review the Muscle-up/Ring Dip and the Box Push-up

-8 False-grip Ring Rows to chest with feet under the Rings and leaning back

-30-sec. Static Hold at top of Rings

-8 Negative Ring-dip Lowers

-30-sec. Static Hold at top of Rings

-8 Transitional Muscle-ups, jumping into top of Ring Dip or Dipping out unassisted

Workout Prep

Warm-up (No Measure)

Review the Front Squat as a Group with a Barbell

2×5 Front Squats (taken from the ground)

1-3 MUs or 3-5 Ring Dips or 5 Push-ups

3×3 Front Squats

1-3 MUs or 3-5 Ring Dips or 5 Push-ups

1×3 Front Squats

RX: Heavy #2 – Pain Optional (AMRAP – Reps)

EMOM 12 min.

3 Front Squats (225/155 lb.)

AMRAP Muscle-ups for remainder of min.

FIT: Metcon (AMRAP – Reps)

Heavy – Pain Optional

EMOM 12 min.

5 Front Squats (95/65 lb.)

AMRAP 20-in. Box Push-ups for the remaining minute
Partially Loaded

EMOM 12 min.

6 DB Front Squats

(70/50 lb.)

AMRAP SA Alt. Devil’s Presses for the remaining minute